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F3 MeCa | January 21, 2019

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Posts By Ranger

2019 Soft Start

January 3, 2019 |

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It was excellent to have 6 men join me this morning for my first workout of 2019.  As promised, we immediately headed for cover.  Since most are in recovery mode after the holidays, I did not want to over do … Read More

I am already tired of the cold!

December 4, 2018 |

After the group turned down my offer to buy coffee we began.  Fortunately no one was injured when Coop came screaming into the parking lot.

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Warm Up

  • Side Straddle Hop
  • Cotton Pickers
  • Wind Mill
  • Imperial Storm Trooper

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Then there were 2

July 5, 2018 |

You had to be there!

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Welcome Chima

May 31, 2018 |

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Warm Up • Side Straddle Hops • Imperial Storm Trooper • Cotton Pickers • Wind Mill Mosey to Cinder Blocks • Step 1 o 10 curls o 10 overhead press o 10 bent over rows o 10 … Read More

I will be there tomorrow!

April 24, 2018 |

5 fine gentlemen braved the elements for this mornings workout.  While we missed the heavy stuff the group took shelter under the extended overhang at Cox Mill Elementary.

Disclaimer

Warm Up

  • Side Straddle Hop
  • Imperial Strom Trooper
  • Cotton Pickers
  • Read More

Drop Cloth 500 hits Comanche

February 22, 2018 |

10 fine men showed up this morning to work out on a usually warm February morning.   It was great to see the return of our friend Kiffin who came out of hibernation with the optimal conditions. We welcomed Shiner who … Read More

Return of the Vern

November 21, 2017 | | 2 Comments

3 years ago Google and Conchito began pushing me to come out to Highlands for a  boot camp.  Approximately 2 years ago I participated in my first workout.  The first 2 months were awful but gradually my conditioning improved.  After … Read More

People’s Q

November 16, 2017 |

Disclaimer

Warm up

Wall

Lines

Bricks

Lines

Bricks

Buses

Bricks

Hill

Mary

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Halloween Beat Down

November 1, 2017 |

Disclaimer

Warm Up

  • Sumo Squat
  • An exercise I cannot remember
  • Side Straddle Hop
  • Cotton Pickers
  • Windmill

Mosey to Cinder Blocks

  • Step 1
    • 10 curls
    • 10 overhead press
    • 10 bent over rows
    • 10 overhead extensions
  • Read More

Cool Mountain Breeze

October 17, 2017 | | One Comment

Has fall finally arrived?  10 fine men and I arrived for chilly beat down at Cox Mill Elementary.  It was great to see Hammer come screaming into the parking lot and joining the group in mid mosey.  Not all were … Read More