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F3 MeCa | June 12, 2021

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Hokie Pokie’s Grand Finale!!

June 12, 2021 |

Last day of the Iron week challenge for Hokie Pokie. The Q used up a lot of his creativity on Wednesday, so I decided to go back to some standard exercises for the first half, and then some people’s Q … Read More

I Got Six

June 12, 2021 |

Six men came out in the huuuuumid gloom.  It was humid and hot. We managed and got the work in.

Warm up:

  • 20 SSH in cadence
  • 15 IST in cadence
  • 10 Windmill in cadence

Enough of that

The … Read More


June 11, 2021 |

Thanks to Hotpack for giving YHC a M3 Q break in May!  YHC read the disclaimer and we moseyed. Warm-O-Rama:  Circled up in the new vacant dentist office parking lot for 15 SSH IC, 10 WM IC, 10 IST IC.  … Read More

The Trailer Of Pain made its first appearance at the Dawghouse

June 11, 2021 |

During last MECA AO Leads meeting, @yellowcake and YHC discussed ways to bring different faces and beatdowns to AOs.  We discussed the idea of have “Guest Qs” at each others AO.  YHC shared the idea of bringing the Trailer Of … Read More

Paul McCartney is 78 and still rock’in

June 11, 2021 |

Ten strong men got in three solid rounds of kettlebell sweat in the gloom to the sounds of the Beatles White Album.. There were also a couple of dubious looking characters hanging around at COT who may have sweated on … Read More

Preblast: Kayaking & Hiking weekend

June 11, 2021 |

The Highlands AO is organizing a weekend get away to West Jefferson, NC.  The weekend shenanigans will include departing Charlotte Friday after work to get to YHC’s cabin.  We will host Fire Pit Friday at the cabin and will either … Read More


June 10, 2021 |

15 Strong we was.

Mosey to Belks..Das right..LMU on time too


SSH x 20

DD merks x 15.

Loose Change x 10

INDIAN RUN around Carolina Mall; – Last 2 drop and do 3 core killers (much vaginal whining … Read More

Burpees are Fun, Said No One Ever

June 10, 2021 |

13 men came out in the muggy gloom for a Big Bird beat down, 12 seasoned F3 vets with one FNG Scott, Welcome!

Warm up:

20 SSH in cadence

10 wind mills in cadence

arm circles ( for what’s to … Read More

Reruns are Great!

June 10, 2021 |

At this morning’s Broga McStretchy Stretchy Pants, we re-watched an episode from last week.

We worked through a 35 minute lower back “deep stretching” routine that featured new and improved interval timer sounds.  Bangs are so much better than gongs.  … Read More

Move some coupons!!!

June 9, 2021 |


  • Mosey around the parking lot and circle up
  • SSH, Penny Pickers and Arm Circles

Grab all bricks (15 count)

Go over to the medical center parking lot

Find more coupons!!

  • Military bag with a canvas tent … Read More