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F3 MeCa | February 26, 2021

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Posts By Hops

Big Wednesday

February 24, 2021 |

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

February 16, 2021 |


Mosey to Mall Parking lot

SSH x 20

IST x 16

Loose Change x 7

Mosey to deck roof


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

Overdue Return

January 15, 2021 |

It felt good to be back.

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



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

January 13, 2021 |

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!

January 6, 2021 |

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

December 4, 2020 |

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

December 4, 2020 |

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

September 9, 2020 |

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


  • 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

July 31, 2020 |

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


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

June 18, 2020 |

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