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F3 MeCa | August 19, 2018

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Back Blasts

No time to teach Filibuster to fish

August 19, 2018 |

13 PAX grabbed some miles in one way or another in the Saturday gloom.  As we were heading out Filibuster, who had the Q, mentioned something along the lines of not knowing how to write an official backblast.  YHC shot … Read More

the Late Late Late BackBlast

August 19, 2018 |

Ten pax got on this: Warm-o-Rama at OCT: -windmills and soldier kicks -walk out merks -shoulder circles -plank w variations That Thang: -squats, bicep curls, military presses, thrusters and modified V-ups w cinderblocks (x10 singles each exercise) and mosey down … Read More

Kannon on the Fly

August 18, 2018 |

3 other pax joined YHC (who was actually early) to get stronger.

Here’s what went down:

Mosey over to Circle of Honor for warmorama:

SSH x 25

Plank jacks x 15

IST x 20

Cotton Pickers x 15

Mosey to … Read More

Killer Catepillars

August 18, 2018 |

7 Men braved the fuzzy catepillars throughout the parking area today to get in a good beat down.  Here’s how it went down.


20 SSH

15 Storm Troopers

15 Cotton pickers

Arm circles

The Thang 

4 stations of Merkins, … Read More

If Ducks Could Walk

August 18, 2018 |

8 of Afton’s finest showed up to get some gain.  All that was required was to first get some pain.  Here’s how they did it:

Disclaimer and off we went

Mosey to Tennis Courts

Warmorama Side Straddle Hop x20 IC … Read More

A Little Tour of the Park

August 18, 2018 | | One Comment

15 men showed up at MCP to start the weekend right. It was a nice cool morning with a bit of a breeze. YHC enjoyed the extra mumble chatter from Gump and Chowder.


Iron Pax Challenge Week 2 DawgHouse Style

August 17, 2018 |

On this crisp August morning 14 of the area’s select showed up at the DawgHouse for week 2 of the Iron Pax Challenge.  The PAX was warned ahead of time of the impending suckiness but these gents weren’t skeered.  After … Read More

Testing our Recovery

August 17, 2018 | | 5 Comments

YHQ went to his cross-fit routes and attempted to develop a Lactate Capacity workout. Note, most lactate workout are long slow runs for no-shows like Sparknut, but this type of lactate work, where you do all your intense work in … Read More

I feel the need…the need for speed

August 17, 2018 | | 4 Comments

14 men showed up at HCE for speed day…I mean beatdown. 3 seconds into @Gump’s arrival comments were made on the YHC’s army shirt, just as anticipated. Disclaimer was given shortly to follow a mosey into…


15 x SSH … Read More

Left Turn Speed

August 17, 2018 | | One Comment

Seven put on a strong showing making left turns.


=>Warm up mosey behind HCE with some squats and lunges to get a good stretch before the main event, and then on to the DropCloth Oval Track (DOT)

Main … Read More