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F3 MeCa | September 23, 2019

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Posts By Royal

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 | | One Comment

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

2 weeks late – but still counts

October 18, 2018 |

On Oct 4 my last Q, Sterling said “don’t forget to post your back blasts. People are getting lazy”.  Don’t let it be said that Royal is lazy, perhaps a little tardy but not lazy. So, here you go, Oct … Read More

A Royal “sweaty’ Beatdown

September 4, 2018 |

5 of us took to the AO this morning in the thick humidity.  There was a little bit of running today to ensure everyone is getting the needed cardio:

  • Warm-up – side straddle hop, cotton picker, imperial storm trooper, Windmill
  • Read More

Another Royal Beatdown

August 9, 2018 |

mosey around church Warm up, side straddle hop,  cotton picker, imperial storm trooper, windmills grab some bricks – mosey to office building at office building do 2 groups,group 1 burpees until group 2 gets back, group 2 do 10 muslcle … Read More