F3 MeCa

Big Wednesday

8 men gathered on a cold & dry, but not frigid February morning ready to roll.

Warm up

• Mosey to back of the SunTrust bank
• SSH x 20 (4c)
• Windmills x 10 (4c)
• Hillbillies x 10
• Loose Change … Read More

Top of the deck to you

Warmup

Mosey to Mall Parking lot

SSH x 20

IST x 16

Loose Change x 7

Mosey to deck roof

Thang:

4 corners, 4 stations representing a different exercise.  Start with 5 and add 2 on each full round.

… Read More

Overdue Return

It felt good to be back.

Run down to the medical parking lot for warm o rama.

SSHs

ISTs

Mountain climbers

Head back to the rock pile for the first station

10x Curls + 10x overhead press

Run to 2nd … Read More

A Little Bit of This and a Little Bit of That

Hard working group that made everything go much faster than predicted.

Run to Bum Wash for SSHs, ISTs, and arm circles

Build A Burpee while running from carwash to carwash up and down Bell St. Stump jumpers, merkins, squat jumps, and burpees … Read More

Kansas City for the Win!

13 pax members came out and braved the cold weather to lift up the Chiefs to a repeat.

Warm up

Quick mosey over to the new deck.

• SSH x 20
• Hillbilly’s x 15
• Loose change x 10
• Arm Circles

… Read More

Last visit to Rehab

15 Men showed up for exercise. They did not know what was in store… Warm up: mosey to power plant: Various stretches and warm up. The Thang: Mosey to rehab center parking lot for tabata. 40 seconds on, 20 off. … Read More

Hills Came Calling

Warm Up: Mosey to bum wash for SSHs, ISTs, and arm stretches. Run to the 5 point intersection of Virginia and Louise The Thang: Run up and down a hill, do 20 merkins, 20 squats, and 20 LBC’s (IC), run … Read More

Going the distance

12 Pax decided to come out post-Holiday weekend to get their week off on the right foot.

Warm-up:

• SSH x 25
• Hillbillies x 20
• Loose Change x 10
• Arm Circles
• Burpee (2) Indian Run around the mall, then head … Read More

Quit Horsing Around, It’s Nut Cuttin’ Time

13 men and Backdraft gathered in the gloom to celebrate the fertility of their leader on the eve of his vasectomy.

WARM UP

SSH x 25ic

Hillbillies x 10ic

Loose Change x 10ic

All sung in cadence, loud and proud, one … Read More

A celebration of dad jokes

In honor of Father’s Day, I wanted to celebrate one of the most important aspects of fatherhood – the Dad joke.  After extensive research on Twitter and Facebook, I was armed with a plethora of good ones, and a Dad … Read More