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F3 MeCa | April 18, 2021

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Posts By Spud


November 26, 2020 |

20 True men gathered quietly in the gloom




Mosey to 5/3 parking lot


20 SSH

15 Hillbillies I.C.

10 Loose Change I.C.

Arm Circles

Mosey to top of new deck



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A truly hard beatdown

November 24, 2020 |

Solid crew of 11 showed to enjoy the crisp morn and clear sunrise.   WARM UP

Mosey to bottom of new deck

15 SSH

Right over left, then opposite

Loose change

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Tire Flippin Ankle Grabbing Circuit

November 24, 2020 |

35 degrees

Warmup: mosey to power plant for Slap Jacks, Squats, Plank Merkins, Arm Stretches

Mosey back to AO rock pile after stopping at the guardrail for 25 dips

Thang: rock pile 15 curls and 10 overhead triceps … repeat

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The Ascension

November 17, 2020 |

15 pax plus the Q hit heights unknown on a chilly Tuesday morning.  Climb the ladder to get hard.

Warm Up

  • Mosey around ASEC for butt kickers, high knees, carioca, Cam Newton’s, mosey to lower lot
  • SSH x 20
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El Ab gets contemplative

November 10, 2020 |

another beautiful fall day.  i am thankful for a true piedmont autumn this year.  i miss me some mountains for sure, but maybe can get there soon. QIC actually came prepared w a script and mostly stuck to it.  Warm-o-Rama’d at OCT … Read More

A Shared Journey

November 5, 2020 |

16 men woke up after El Abogado and showed up before him to go on a journey through the Q’s past

B&G Club Parking Lot 

SSH x20ic

Hillbillies x10ic

Loose Change x10ic

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October 31, 2020 |

It’s Pen Island jackass. Get your head out of the gutter Warmup: Mosey to Carolina courts: SSH and various stretches Mosey back to OCT: Tabata: 40 seconds on, 20 seconds off: Plank; Plank with right leg lifts Plank with right … Read More


October 27, 2020 |

13 men took the call and headed out to see what nonsense the QIC had in store today.  Fog + 55 meant another solid morning.

Warm up:

Mosey UP Lake Concord away from the hospital (!) and across Branchview to … Read More

The Megacide

October 15, 2020 |

13 pax joined the Q to practice rudimentary counting.  Solid morning to do so.

Warm up:

Mosey across lake concord rd to Lee Ann Drive, AKA the dragstrip of Dentists and CPAs.

Circle up for

Downtown Deck Beatdown

October 14, 2020 |

20 Pax entered the gloom this AM.  Cool/Crisp Temps. 50 degrees.

WARM-O-RAMA: Mosey to New Parking Deck SSH x 30 Mountain climbers x 15 Stretch

THE THANG: Used both Downtown Parking Decks. Start at the bottom of New Deck. 12 … Read More