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F3 MeCa | October 17, 2019

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Posts By Ranger

Ranger’s Return

September 12, 2019 | | One Comment

After several weeks out of commission and a couple of warm beat downs it was great to take the Q this morning.  It was an excellent turn out with 13 Pax making the journey into the gloom.

Warm up

2019 Soft Start

January 3, 2019 |

Disclaimer

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 |

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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