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F3 MeCa | August 17, 2019

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Posts By Hokie Pokie

The bird run with flare

June 13, 2019 |

Six men came out this morning for a little run. The plan was to start off with a left turn into the neighborhood and then from there all right turns around Carolando. I call it “The bird run with flare”.  … Read More

3Yr Anniversary for Hokie Pokie

May 22, 2019 |

14 Men joined me this morning to help celebrate my 3 year anniversary with F3 at the Dawg House. Just a quick welcome introduction and disclaimer…but I was excited to get started!!


Mosey to the parking lot for some … Read More

Afton Poker Run

May 19, 2019 |

Twelve men showed up ready to beat the heat and try their luck on the Afton Poker Run.  A slightly better turnout than the pre-run & ruck, which consisted of a solitary, lonely Big Blue who didn’t wear himself out … Read More

Leg Day!!

May 8, 2019 |


Mosey to the neighborhood just outside the park (quiet style)

SHH (IC) x15

Cotton Pickers (IC) x 11

Arm circles


The Thang:

Mosey to Fertzer Ave

Going up-hill:

– Lunge walk for a 10 count each leg

– … Read More

Does he know what a shelter is?

April 13, 2019 |



Mosey to the tennis courts

SHH (IC) x15

Cotton Pickers (IC) x 10

Mountain climbers (IC) x 10

Left/Right/Center hamstring stretching (the whole pack was very confused by this move) and only one of us would have receive … Read More

F3 Work out on the Fly – The Q dust showed!!!

March 13, 2019 |


SHH (IC) x15

Hill Billie (IC)- I don’t these ever really got started or finished

Cotton Pickers (IC) x 10

Mountain Climber (IC) x 10

Merkins (Single Count) X 10



The Thang:

Mosey to the Medical Parking … Read More

Q on the Fly

June 14, 2018 |

Hokie Pokie was way past due to sign up to Q. I asked the question “did anyone sign up “ and in my world you ask the question you give a solution. Hence the Q on the Fly!!!

warm up … Read More