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F3 MeCa | June 26, 2019

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Posts By Sterling

No Sweat 😅😳

June 19, 2019 |

We launched from Tradition and ran down to the greenway to Mallard Creek Elementary for a 4th mile treat up the Hill of Shadows, and since it was there, we also ran up Avon Farm. It got a little soupy … Read More


June 19, 2019 |

3 men did a mediocre tabata workout with kettlebells and battle ropes. They were all glad they were not fartsackers like everyone else.

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75 Years Since D-Day🇺🇸

June 6, 2019 |

To commemorate the 75th anniversary of D-Day, the Pax did 75 WWIIs to kickoff the workout.

Every exercise started with “D” and we did sets that added up to 75: Derkins Duck walk Dips Da wall sits Da balls on … Read More

VQ-since Hot Wheels wouldn’t let me Q last week and demanded to write the Bb

May 31, 2019 | | One Comment

3 guys took the most indirect route to the south Starbucks just to make sure they got at least 4 miles in.

We learned about tire supply chains, rocks, and Sterling’s home town…Sterling. Blowout was pen-pals with the late Earnie … Read More


May 28, 2019 |

It was all about tire flipping today! After a what turned out to be something in-between a mosey and a short run, all 13 of us gathered for the same old boring warmups we always do. Then we did tire … Read More

Memorial Day Murph

May 27, 2019 |


Bromance’s niece Olivia

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Old Glory—May 2019

May 9, 2019 |

Good turnout this morning for Old Glory! Glad those lonely cold mornings are behind us. Mile run—return all the way back to the flag 20 merkins at the southwest corner of the building 10 pull ups at the bars 20 … Read More

Tabata time

May 1, 2019 |

YHC took the Q this morning. A two man team rang in the midweek with cinderblocks and battle ropes.

Warmup: SSH Cotton picker Windmill Low slow squat Sterling brick routine Mosey around church Grab cinderblocks for tabata battle rope rounds: … Read More

April ‘19 Murph

April 29, 2019 | | One Comment

Great morning for a Murph. Thanks for coming out to start the week off right.

Bonus COT with Brutus, 2Step, Landlord, and Blip.

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