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F3 MeCa | January 21, 2019

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Posts By Sterling

Old Glory-December

December 13, 2018 |

Mile run—return all the way back to the flag20 merkins at the southwest corner of the building10 pull ups at the bars20 jump squats in the north lot beyond the playground20 WWIIs at the northeast entranceReturn to flag and REPEATO … Read More

Thanksgiving Eve

November 21, 2018 |

Warmup: the usuals SSH IST Hillbilly Merkins Mnt Climber Low slow squats Cotton picker Windmill The workout: Mosey People’s chair and balls-to-the-wall x2 Mosey to bricks- The Sterling (front shoulder raises, side shoulder raise, merkins 10, 9, 8,…) Cinder block … Read More

IronFist Wed

November 7, 2018 |

Took the Q last minute but knew exactly what we had to do.

warmup: SSH IST Hillbilly Windmill Cotton picker Merkins Mountain climber The exercise: Curls with blocks lunges with bricks (tricep pushback, curl to overhead press in between) Extenion … Read More

Is that pood on your kettlebell?

November 2, 2018 | | One Comment

A 6 Pax of Charlotte’s finest showed up for RED Friday.

Warmup: A quick warmup of 10x cadence counts- Side straddle hop Windmill Cotton picker Low slow squat Hillbilly The Workout: 20 kb swings 15 WWIIs 10 burpees Run to … Read More

Mini Convergence

November 1, 2018 |

Impromptu workout involved a warmup of: Side Straddle hops Merkins Slow squats Windmill Cotton picker Mosey to big wall for some people’s chair and balls to the wall. Continue mosey to wall at Wellington entrance for incline merkins, decline merkins, … Read More

Dos Hombres

October 17, 2018 |

2 Pax persevered even as it began to rain. After a quick warmup of the usual:

Side straddle hop Windmill Cotton picker Imperial Storm Trooper Squats We went for a Tradition mile mosey with lunge pain stations. Finished up with … Read More

KB Monday

October 15, 2018 |

6 Pax for a kettlebell workout to kick off the week. We worked our way down the ladder from 10 reps of various exercises, adding an exercise and one less rep at each station:

Swings, squats, lawn mower, curls, extenion, … Read More

KB Ladder

October 5, 2018 |

A 6 Pax showed up in the gloom. YHC borrowed Royal’s ladder format from yesterday where we work our way down the ladder from 10 of various exercises:

Swings, squats, lawn mower, curls, extenion, double taps, merks, Shawshanks, squat to … Read More

Ironfist Wednesday

October 3, 2018 |

4 Pax showed up for cinderblocks and bricks. After the warmup, you know we did a 10 rep countdown of shoulders/merks. We moved right into a fast moving variety of 15 rep block exercises before moving to the hill. Team … Read More