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F3 MeCa | May 15, 2021

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Posts By Spud

Moving Forward

January 1, 2020 |

13 brothers participated en Tour de Beverly Hills w pain stations consisting of burpees and V-ups.  The mileage of jaunt totaled approx 4.3 miles.

Subsequent to concluding the workout, my brothers moved the large majority of my office furniture from … Read More

The Well Intentioned Three Wise Men Workout

December 26, 2019 |
  1. 6 men looking to burn off their Christmas cheer joined YHC to investigate new places.  It was pretty damn cold, so we needed to quickly…


  • Butt-kickers
  • high knees
  • carioca to rock garden lot
  • SSH x … Read More

You Broke My Christmas Balls

December 24, 2019 |

A surprising total of 16 PAX showed up in perfect temps on Christmas Eve morning for a gift box of pain, in fancy wrapping.

Warmorama Mosey to the Mall parking lot, start Indian Run with 2 Peter Parkers for tail-end guy.  … Read More

Alt Rock Radio

December 5, 2019 |

10 headbangers found their way to the mid to late 90s and into the early 2000s to mosh.  Only the grungiest needed apply.  YHC led a badass workout full of music that left us all sullen and broken, or maybe … Read More

7 Minutes of Heaven

November 16, 2019 |

7 pax showed up for what had the makings of a good beatdown for Frostbite’s first Q in 6 months. Turns out the workout was only 7 minutes. Couldn’t be that bad, right? Warm-o-rama: Mosey to hospital parking deck. DISCLAIMER. … Read More

The Wheels Return!

November 14, 2019 |

12 men denied comfort and warmth to embrace the suck of a double wheel beatdown under cool and crisp conditions 

WARMUP Cotton Pickers

Slap Jacks



PAX pair off and attack … Read More

Cold Stony Laps

November 13, 2019 |

9 toboggan clad men joined a toboggan clad QIC to get this frigid work.  21 degrees with a 15 degree wind chill?  Time to…

Warm Up

  • Mosey to bottom of old forgotten and jilted deck
  • SSH x 20 (IC)
  • Read More

Popeye’s damp audible

November 12, 2019 |

Warmorama: buttkicks, high knees, goose steps 20 SSH 15 mountain climbers The First thang: 5 station circuit First station: rock pile, 10 bent over row, 10 overhead press Second station: 10 no touch corekillers (tombstone’s new favorite) Third station: pull-ups, … Read More

3.5 mile run w/ pain stations

November 11, 2019 |

Warm up in church parking lot:

High knees, butt kickers, karaoke, goose steps


Circle up- Lower Lot

SSH x 20

IST’s x 20

Mtn. Climbers

Hamstring stretch

Jog to Physical Plant parking lot

Station … Read More

Dark in the Park

October 23, 2019 |

11 men headed out with YHC in anticipation of a non-deck workout.  They would not be disappointed.  Great 45 degree temps got us moving.  QIC pulled in around 0529:40 and a minute later we were off to…

Warm Up