Image Image Image Image Image Image Image Image Image Image

F3 MeCa | February 27, 2021

Scroll to top


Posts By YellowCake

Kettlebells are my favorite

February 15, 2021 |

Kettlebells have become my favorite workout of the week.  I don’t know why, maybe because there is little running and 0 burpees.

The weather was in the mid 30s, so not as cold as it has been, … Read More

Dawghouse takes the Q at Afton

February 6, 2021 |

I don’t get out to Afton as often I’d like to since I usually do 5 days a week at the Dawghouse.  And I know that the best way to make yourself show up is to sign up to … Read More

A face we haven’t seen in a year

February 3, 2021 |

Typical warmup of SSHs, ISTs, Windmills, Penny Pickers, Arm Circles.

Run 1 lap (1/4 mile)

get a block

Pharaoh mumbled something about wishing he was at Afton because they have a rule about no blocks if … Read More

YellowCake’s 43 revolutions around the sun

January 27, 2021 |

As I thought about what my birthday Q would look like, I decided that for my birthday, I wanted to complete the Fives Challenge that I started in January.  For those of you who may be reading this and … Read More

The Answer is Zero

January 26, 2021 |

“The answer is Zero!” Cruise:

With this being YHC’s 2nd Q, I had a plan (and the fact that speed is not in YHC’s foundation) from last week that we would do Peak 2 Peak (P2P) this morning.

I woke … Read More

Lazy Big Belly

January 21, 2021 |


This was YHC’s VQ. I did a little research about this day in history to find something inspirational and didn’t come up with much other than something about pineapples in Hawaii. So we gathered around for the disclaimer then … Read More

Royal Rumble at the DawgHouse

January 15, 2021 |

Royal Rumble at the DawgHouse

It was Overdrive’s VQ and one for the record books!  It was time for the 19 PAX in attendance and the millions watching around the world to “Know Their Role” because Overdrive was … Read More

9 rounds of kettlebells, then some more

January 4, 2021 |

Warmorama included SSHs, Penny Pickers, Windmills, arm circles, shoulder shrugs, and 10 Merkins.

Then we went to the courtyard for the main event.

1st round, do 20 reps of each exercise.

Each subsequent round, do 20 … Read More

Fives Challenge Preblast

December 29, 2020 |

Alright, you took it easy during December.  It’s time to get back to work.  So here it is, the Fives Challenge.

31 days in January 2021 to accomplish:

5,555 pushups

5,555 crunches

55 miles run … Read More

‘Twas the Morning Before Christmas

December 24, 2020 |

Twas the morning before Christmas, and all thru the Dawghouse, no creatures were stirring, not even a mouse.

Pharaoh sat in his front wheel drive sleigh, in hopes that some others would come out to play.

The … Read More