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F3 MeCa | June 24, 2019

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Ultimate Manmosas

June 22, 2019 | | 2 Comments

Well, 15 PAX (include 3 2.0s) showed up for a little Ultimate at the Rail Yard. I tried to make it fun and a little different.

THE THANG … and some observations

Rally at golf area, and play Ultimate.

It’s Officially Summer

June 21, 2019 |

YHC sprung out of the fartsack and into the gloom to begin the summer solstice celebration with mild temps and LOW humidity.  Today marks the longest day of the year with 14 hours and 32 minutes of daylight.  5:28 alone … Read More

No 15’s

June 21, 2019 | | 6 Comments

Where 9 or more are gathered, kettlebells are lifted….and when one of those 9 is a triathlete, that means the other triathlete didn’t show.

#disclaimer, which included “if you wanted to run, you’ve come to the wrong place”

Warm-up SSHs … Read More

SSH Crash & Burn

June 21, 2019 |

At 5:28, I roll up into the Skybrook Golf Club (#VOTEYES) parking lot expecting to see an eager group of men ready to better themselves.  Wrong.  It was just me and a bunch of sand.  Maybe I’d get to go … Read More

2 Ladders to the Ab Challenge

June 21, 2019 |

6 PAX joined the QIC this beautiful sunny warm morning for a K-town Beatdown. It started with a little Mosey down to the flags at City Hall.




Cotton Pickers X 12 … Read More

Squat ’til You’re Done

June 21, 2019 |

5:30a on the watch, time to begin, disclaimer given but since no FNGs were present it was very short- everyone knows the drill and who is responsible (YOU) and modify as necessary.

10 men left at 5:30, another man joined … Read More

Truck Speed

June 21, 2019 |

6 Speedsters went on a road trip.

The Thang: =>Mosey around the parking lot waiting for Wild Turkey, go through the rabbit hole, then to the golf course lot. What’s this?! A truck?! Jump in the back and head out … Read More

Shoulder, Bi, Tri KB Beatdown

June 21, 2019 |

YHC tried his VQ hand at performing a Shoulder, Bi Tri KB experience for the group this morning.  I came prepared with a set of classic rock tunes (and some not so classic) to entertain us.  0530 came around, a … Read More

Yawn…that’s it?

June 21, 2019 |

Just two of us on this beautiful morning. We talked and did a little stretching .

Have a great weekend!

Robins Nest

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BB – Humidity Never Stopped an F3 man

June 20, 2019 |

Warm-UP/THANG Combo:

Mosey to Bridge – Stop for a few exerices

DIPS x 20

Incline Mercs  x 20

DIPS x 20

Decline Mercs x 10

Mosey to Back Medical Parking Lot

Squats x 15

IST x 15

Arm Circles

Partner … Read More