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F3 MeCa | December 11, 2019

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Posts By King Julian


December 1, 2018 |

5 Lakers and 1 Stoner posted for a workout that consisted of some very concerning and questionable comments by Bronco.  He was surprised that no one else discussed the same topics in middle school.

“Exclusive” Black Saturday Kettlebell Workout

November 24, 2018 |

One Cotter for his own beatdown that was changed to a kettlebell workout under the DLake clubhouse covering after YHC discovered he was the only one posting on this cold and wet morning.

It really was a fantastic workout.  Probably … Read More


September 11, 2018 |

6 Lakers posted for a beat down on 9/11.

Welcome FNG Cody who is now Blow Out.  Thanks to Mandown for the idea.

A 9/11-honoring beatdown. Disclaimer and announcement of theme given. 


  • SSH x9
  • IST x11
  • Cotton Pickers … Read More

12 Good Men

September 5, 2018 |

12 men posted on Tuesday for a circuit beatdown.

50 – Mercans, Sit-ups, run

40 – Carolina Dry Dock, low flutter, run

30 – wide grip mercans, WWII sit-ups, run

20 – diamond mercans, LBC, run

10 – Burpees


Read More


July 27, 2018 |

4 men posted for Broga at Davis Lake.  Welcome Sparrow from The Precinct.

We stretched, did yoga, and had fun.  Thanks for the encouragement brothers!

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World Cup Tribute (minus the flops and rolling around hurt)

July 14, 2018 |

6 Lakers posted on a beautiful Saturday morning.  We are all glad Jordache is feeling better and back.


Soccer exercises

Triple Nickel (Modified)

Rock curls, lunges, overhead press while going up hill

Soccer Exercises

People’s Mary

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The Hill of Whiners

June 23, 2018 |

8 Lakers (most of which were whining the entire workout) posted for a Capitol Hill beat down

  • 15 Side Straddle Hops
  • 10 Mercans IC
  • 5 Burpees
  • 15 IST
  • 10 Wide grip Mecans YOYO
  • 15 Cotton Pickers
  • 15 Mountain Climbers
  • Read More

Tennis Anyone?

May 31, 2018 |

7 Lakers posted on a beautiful morning on the tennis courts.

Welcome back Big Country


  • High knees, Butt kicks, Side shuffle step x 2
  • Side straddle hop, Toy soldier, Windmill and Mercans I/C

The Thang

Mosey onto … Read More

Jelly Arms

May 15, 2018 |

6 Lakers and 2 brothers from Tradition posted this morning.  3 men pre-ran.

  • 15 Side Straddle Hops
  • 10 Mercans IC
  • 5 Burpees
  • 15 IST
  • 15 Cotton Pickers
  • 15 Mountain Climbers
  • 15 Windmills
  • Plank
  • Decline Mercans, Incline Dips 10 reps, … Read More

“Creative” Beat Down with KBs

May 10, 2018 |

8 men declined the fartsack for the work out of running and kettle bells.  Welcome to FNG Clayton.  Thanks for EHing him Dam Gina.


SSH, IST, CP, Windmill, plank, mercans

The Thang: 4 men on bells and 4 run … Read More