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F3 MeCa | March 29, 2020

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YHC’s Pinterest Inspired VVQ

March 27, 2020 |

Got this from Pinterest of all places – The Joker – HIIT.  Not a workout I typically would do but thought I would give it a try.  There was a lot of mumble chatter on Slack yesterday when the PAX … Read More

Snowsuit’s Virtual VQ

March 27, 2020 |

17 PAX (+ one 2.0) showed up strong for YHC’s Virtual VQ via Zoom. The PAX represented multiple AOs in the MECA region: Highlands, Davis Lake, Tradition, Comanche, Rolling Stone, and Mint Hill. It was so good to see everyone … Read More

MeCa – COVID-19

March 27, 2020 |

Well gentlemen, crazy times out there for sure.

On St. Patrick’s Day, in an effort to combat the spread of COVID-19 in our community, we officially suspended group workouts here in MeCa and would reassess by March 30th.  With the … Read More

King Louie’s Virtual Birthday Beatdown

March 27, 2020 |

YHC was never told that turning 35 was the end of the world! Regardless, this doesn’t stop strength and Big Ole Metal Balls. Celebrate and go strong by following the beat down below! Grab a kettlebell, dumbbell, cinder block, or … Read More

Friday morning virtual beat down (pre-blast)

March 26, 2020 |

Alright pax, it’s time for YHC’s virtual VQ.  After greeting the imaginary pax, it’s time for the disclaimer and a mosey.  Head down your street, return to your start point or designated warm-o-rama spot.


Where do we go from here?

March 25, 2020 |

Here is the program for tomorrow’s run. It is written for the site but feel free modify as needed for your terrain.

The method of this running workout is intervals of controlled effort over set distances. The script for this … Read More

Flatten the Curve Virtually!

March 20, 2020 |

Flatten the Curve Virtual WOD

Mosey for a few min 

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First Kannon Virtual Beatdown

March 18, 2020 |

4 PAX (the Q thinks) joined the QIC for the first Kannon Virtual Beatdown and maybe the only. Due to COVID-19 there has been a lot of, and I mean A LOT of discussion on whether PAX should post for … Read More

Where’s the beef? …I mean the Bun?…I mean MAN BUN?

March 18, 2020 |

YHC had to fill in for the infamous ManBun who ditched his Piledriver responsibilities for something silly like steering clear of fellow Pax to protect himself and his family from the Coronavirus.  I get it, but not at 1am the … Read More

St Patrick’s Day At Davis Lake

March 17, 2020 |

3 for an appropriately rainy St.Patrick’s Day morning. Sure, here is what we did while keeping distance from one another:

Mosey around AO to Warmorama

Warmorama “The Barman, I want another pint” Aka:,Side Straddle Hops x20IC Irish Storm Troopers Aka: … Read More