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F3 MeCa | December 10, 2019

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Posts By Man Down

Five Crowns for Six Kings

October 29, 2019 |

I’ve been known to mercilessly gently ridicule encourage guys who don’t post due to minor injuries or because they have been out “too long” and are candy-asses “out of shape.” I tell these miserable sad clowns stalwart men that the … Read More

Tradition Re-Learns Their ABCs

August 22, 2019 | | One Comment

5 students and 1 teacher (though not “professionally” speaking) returned to school today. After a long summer of letting their brains turn to mush with too much Fortnite and Minecraft, we had to get back to the very basics…the ABCs. … Read More

Iron Fist Six-Pack

June 12, 2019 |

A Six-Pack of Red Pillers at Tradition for Iron Fist. There was no running, but we bear crawled and lunged our way around while lifting bricks, cinder blocks, and logs as well as pushing pallets and getting in some pull-ups. … Read More

From Paradise to PAIN!

June 5, 2019 | | 2 Comments

Last week our now former Master Q, Brutus, informed The Valley PAX that the newest segment of the greenway, while not complete, was now open to foot and bike traffic. Shortly afterward our newly minted Master Q, Blowout, posted the … Read More

52 Kettlebell Exercises…

May 24, 2019 |

…okay, maybe it was only 11, but I had The Book of 52 by Greg Brookes ready to go if I ran out of options. Fortunately for the 5 of us, what I had prepared was plenty enough!

KB Warmorama:Read More

Guns ‘n Poker…Kettlebell Style 🔫🃏

May 10, 2019 |

Two Pax got SWOLE as they flexed their Guns and played a little cards with Kettlebells.


  1. Side Straddle Hop
  2. Seal Jack
  3. Hillbilly
  4. Imperial Squat Walker
  5. Mountain Climbers
  6. Plank Jack
  7. Peter Parker
  8. Parker Peter
  9. Superman
  10. Plank

The Thang:

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The “2 Step Trope”!

May 8, 2019 |

Years ago, after numerous Pax witnessed MeCa’s own Forgotten Jelly “finishing” exercises early, the “Jelly Lube” was created. This now infamous act is engraved forever in the tomes of the F3 Lexicon:

Today, a new Pax-named term was coined in … Read More

Your Kettlebell Missed You Titan

May 3, 2019 |
  1. Check The Tradition SUG to see if anyone is Qing the Kettlebell workout.
  2. See “Titan” listed and make plans to swing some metal with him.
  3. Arrive at Tradition AO to an empty parking lot.
  4. Try to recall what kind … Read More

SUCKnado at The Precinct!

April 9, 2019 |

YHC was thinking that I would bring Sharknado to The Precinct this morning, but decided to mix it up a bit with different exercises, a shorter sprint, some workout music, and cinder blocks! Men, I give you SUCKnado!

After getting … Read More

No Spinning, No Running, Just GAINS!

April 2, 2019 |

While taking a last-minute glance at Slack last night, YHC saw that tomorrow’s Q, Hot Wheels, broke his ass again and would be holding a spin class if someone didn’t take the Q from him. Challenge accepted! After absolutely crushing … Read More