Image Image Image Image Image Image Image Image Image Image

F3 MeCa | April 21, 2021

Scroll to top


About MetroDog



Posts By MetroDog

DORA meets Murder Bunny

April 21, 2021 |

Three men arrived at the Locust AO to better themselves.

Warm-up 20IC SSH 15IC Mt. Climbers 10IC Imperial Squat Walkers

Mosey over and grab a block and place it in the end zone.

Round 1 DORA step ups on bench … Read More

What no DORA

April 6, 2021 |

Warm up 20IC SSH 15IC Mt. Climbers 10IC Storm Troopers

Then workout.

Mosey to park playground for some assisted pull ups (3 rounds) max each round.

Partner event 2 – Starburst Burpee- star push-up with a SSH, while PARTNER 2 … Read More

Cindy’s not friendly

March 27, 2021 |

Four arrived for a Locust to meet Cross For Cindy. Q started the F3 disclaimer.

Warm-up 20IC Side Straddle Hop (SSH) 15IC Mt. Climbers 10IC Imperial Squat Walkers

The Thang Mosey to the playground on the other side … Read More

Running Burpee Problem

March 14, 2021 |

Two men arrived to find a park full of softball players & parents so they went for a run through the neighborhood.


Mosey to the flag at the corner of the back parking lot. 20IC SSH 10IC Wind mills … Read More

Locust Reboot

March 6, 2021 |

Three arrived for a Locust Reboot. Another gent opted to run, we tried.

Warm-up 20IC Side Straddle Hop (SSH) 20IC Mt. Climbers 20IC Storm Troopers

The Thang Mosey around to get blocks. 10IC Block Curls Leave the blocks in the … Read More

Murder Bunny Field

November 28, 2020 |

Five him’s arrived at Locust to take on Murder Bunny Field!

Warm-Ups: SSH – 25IC Mountain Climbers – 25 IC ISW – 10 IC Windmills – 10 IC ​​

The Thang: Mosey to the football field, grab blocks on the … Read More

Muscle Montage

November 21, 2020 |

Warm up Statesboro Blues (The Allman Brothers Band) 4:18 20IC SSH 15IC Mt Climbers 10IC ISW

Land of a Thousand Dances (Wilson Pickett) 2:29

Retrieve blocks

I’ll Take You There (The Staple Singers) 4:37 OHBC and Burpees

Wild Horses (Rolling … Read More

Who Hijacked the Q

November 18, 2020 |

6 arrived at Locust for another Saturday of F3! Stealth convinced MetroDog to let him try a Q and this is how it went…

WARMUP 20IC SSH Merkin Clock (5IC Merkin at 12, 3, 6 & 9 as you hand … Read More

Do you have a plan?

November 8, 2020 |

Seven men arrived for a brisk morning of fun.

Warmup SSH MtC 10 Burpee oyo

Mosey over and grab blocks

10 Burpee oyo 10IC Block Curls 10IC Block Press 10IC Block Skull Crushers 10 Burpees oyo

Mosey back to launch … Read More

Three to the MAX

November 8, 2020 |

Three PAX arrived at F3 Locust for another opportunity to get better .


20IC SSH 15IC Mt. Climbers 10IC Imperial Squat Walkers

Loop de do Mosey over to the park playground for a maximum effect. Complete three rounds of … Read More