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F3 MeCa | June 3, 2020

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Posts By Royal

A Royal FEAST!

May 28, 2020 |

The Pax were motivated to get to the finish line knowing there were some hot Krispy Kremes waiting for them.  Pulled an oldie but a goodie out from the 2018 collection:

  • mosey around church
  • Warm up, side straddle hop, … Read More

A Royal Beatdown – Post Flu

February 20, 2020 |

Good to get back out after a bout with the flu.  It went like this:

  • mosey around the church
  • warm up as follows:  side straddle hops, imperial storm troopers, cotton pickers, windmills, low slow squats, mountain climbers, merkins
  • mosey … Read More

Royal and Fenway’s Excellent Adventure…

November 21, 2019 |

Fenway joined us today for one of her favorite exercises – running on the golf course!  It went like this…

– Warm up, side straddle hop, imperial stormtrooper, cotton picker, windmill – Mosey to Tradition golf course, head to 10th … Read More

A Royal Beatdown – 2/3 of one anyway…

June 20, 2019 |

Had to leave at 6 – thanks for picking my up Hotwheels.  Pretty humid morning, not much running but hopefully fairly challenging…

Warm up – mosey around church, side straddle hop, cotton picker, imperial storm trooper, windmill, low slow squat … Read More

Royal’s “OLD GUYS RULE” workout

May 30, 2019 | 1

Had a talkative group so there was a little big of “lagging” today but always like to see the guys glad when the workout is over.

Mosey around church Warm up: side straddle hop, cotton picker, imperial storm trooper, windmill … Read More

A Royal Invasion

April 20, 2019 |

Members of our armed forces “invaded” our workout – ROTC guys from UNCC and ONJ’s son a West Point cadet. THANK YOU guys for joining us and your service!

A similar workout to one hosted last week by Man Down … Read More

Royal’s Iron Fist

March 27, 2019 |

6 Pax showed up for a post birthday Q, but I left out the birthday part.  Instead pulled an old one from 2017.  The thang:

Warm Up:  SSH, IST, CP, WM

Partner up:  Partner 1 is the counter doing 50 … Read More

The “28th” Royal Beatdown

February 28, 2019 |

9 Pax showed up on a perfect (just a tad chilly) morning on the last day of the month (the 28th) which led to 28 of a lot of things.


28 SSH, 28 IST, 14 CP, 14 Windmill

The … Read More

WFCR 01.04.2019 Edition

January 4, 2019 |

First WFCR of the new year.  It wouldn’t be right if it wasn’t raining however this one was different than the rest.  It NEVER stopped the whole time. Royal is complaining his car smells like wet dog all the time.  However … Read More

A “Royal Run”

November 29, 2018 |

It was cold this morning so a good amount of running to be sure we all stayed warm.  It’s like April 14th, all the Passports getting their last workouts in before the deadline – I love it.

Warm up – … Read More