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F3 MeCa | February 26, 2021

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About Pharaoh



Posts By Pharaoh

Angry Bird Run

February 25, 2021 |

Challenged the Pax to let it loose on the first mile!

Most of us did that however YHC suspects there were a few holding back!!!

Ran the Bird Route thru the neighborhood

some ran fast

some ran slow

some did … Read More

Nursing home workout

February 25, 2021 |

Rallied the Pax and moseyed off…looped back and picked up some more Pax, repeato for more Pax

did some warm up exercises,

ran around a little,

did some donkey kicks, moseyed,

found out the Dawg’s cinderblocks are missing, ran around … Read More

Heavy Stuff

February 8, 2021 |

4 Dawgs lifted heavy stuff

mosey around and end up by the bricks

10 reps of each, 9 reps of each….5 reps of each

first set of exercises:

Curls – Tricep Ext – OH Press – Shrugs

second set

Plank … Read More

10 to 1

November 20, 2020 |

5 manly men manned up and managed the cold

Mosey around the parking lot

10 SSH, 10 Squats, 10 LBC, 10 Merkins

9 SSH, 9 Squats, 9 LBS, 9 Merkins

down to 1 for each exercise

Mosey to stairs

10 … Read More

Supersets – or old guys like to repeat themselves

November 18, 2020 |

Mosey to Bricks with butt-kickers, hi-knees, karaoke, skips – grab 4 cinderblocks

Mosey to courtyard to begin the beatdown:


As group does exercises 2 Pax take turns walking around the courtyard with cinderblocks

doing (Shrugs, curls, OH press, skullcrusher, … Read More

slinging concrete

July 27, 2020 |

5 men gathered to get stronger by picking up and putting down heavy things!

Due to the scarcity of kettlebells, YHC followed some DIY videos and manufactured a couple of concrete kettlebells.  After a emphatic disclaimer (see homemade kettlebells) … Read More

Touchdown Beatdown Preseason edition

July 24, 2020 |

8 men defeated the fartsack, laced up their sneakers and went head to head against their greatest opponent…themselves!!! With a nod to @Alcatraz we took to the parking lot for a preseason edition of the Touchdown Beatdown!

Warmup mosey

SSH … Read More

circuit work

July 1, 2020 |

YHC thought he only needed glasses for reading but now maybe he needs them to count the number of humans in his general vicinity.  So there were 9 men who showed today to get their day started right!

Mosey to … Read More


June 29, 2020 |

3 of the Alpha Dawgs got even more …Alphatasic!  Look out rest of the pack!

quick mosey and straight to work:

12 exercises – 12 reps

Waist circle

Halo circles

Ankle circles

Goblet Squat

One Arm Row

One Arm Press

Read More

Kettlebell Kickoff

June 15, 2020 |

The Inaugural Kettlebell work out at the DawgHouse attracted 8 manly men and YHC in attempt to get even stronger physically and build some 2nd F along the way.

Farmers carry to get all the cinderblocks to their new home.

Read More