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F3 MeCa | March 26, 2019

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Posts By Sterling

Theology 101…maybe 201

March 12, 2019 |

What’s a workout without the burpee ladder?

We did the warm right after we did a quick CSAUP hill mosey. The unprofessional Q lead the Pax through: SSH Runner stretch Low slow squat Mountain climber IST Hillbilly Merkins We went … Read More

March 1, 2019 |

7 Pax made it out for the first Sterling KB workout of the year (I think).

Warmorama and the usual suspects- SSH IST Hillbilly Mountain Climber Windmill Merks “Active Rest”- Defensive stance shuffle Broad jump 2 jacks At some point … Read More

Bootcamp 2/21

February 21, 2019 |

After the warmup we mosied to the the pillars for some people’s chair and balls to the wall. We did lunges, broard jump 2 jacks, and shoulder brick routine (The Sterling). Then we repeated everything—maybe in different order.


Brutus’ wife … Read More

Precinct 2/12

February 13, 2019 |

Having no shortage of Korean locker room stories and tales from Africa, 4 pax made the most of a misty morning. As long as your shirt covers your dinger, everyone will be ok. We also learned that Brutus will pretty … Read More

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