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F3 MeCa | March 23, 2019

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Posts By Royal

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

A Royal Tradition Workout

July 31, 2018 |

Just three of us this morning but did the work of a dozen:

Warm up, side straddle hop,  imperial storm trooper, cotton picker, windmill

Using the entire AO:

  • mosey to portico first corner – 10 burpees
  • mosey to portico – … Read More

Royal Beatdown after the Royal Wedding

May 22, 2018 |

It was a perfect morning for 7 men to come together for a “post Royal wedding” beatdown…

Mosey around church Warm up with 15 each: side straddle hop, cotton picker, imperial storm trooper, windmill, low, slow squat, mountain climber, merkins … Read More

A Royal Beatdown

May 3, 2018 |

A beautiful morning, 6 men enjoyed some early morning fellowship.

Mosey around church for warm up, SSH, IST, CP,Windmills

Mosey to office park and stopped halfway for a break and some Durkins on the fence; 10 low, 10 med, 10 … Read More

Breakfast At Dutch’s…

January 16, 2018 |

After a mosey around the church and the normal warmarama (IST, CP, Windmills, mountain climbers), we grabbed a couple of bricks each and it was off to tour Dutch’s neighborhood.  At each street lamp or corner we stopped for the … Read More