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F3 MeCa | December 12, 2018

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Back Blasts

Age ain’t nothin but a #

June 28, 2014 | | 3 Comments

24 men took Saturday morning as an opportunity not to hit snooze, but to beat back the clock in an ageless workout designed to turn back the hands of time.Plus… Bull just joined the 40 club. Duece, Doc Holiday, Solo … Read More

Parking lots of Pain

June 28, 2014 | | 2 Comments

9 Pax emerged on a cool Saturday morning for an @Dingo Q.  Two Q’s in 2 days for Dingo.  He obviously didn’t get enough running at Speed yesterday, so why no do some more today.  ONJ’s one request before blastoff, … Read More

B.O.M.B causes Pongo to play hooky from Q school

June 27, 2014 | | 2 Comments

7 #Tradition men meet in the humid gloom to swing some bells.

The Thang:

Deck o’ Cards:

Diamond = Merican; Heart = KB Swing; Club = KB Squat; Spade = Mary (you choose)

2 = double next card drawn; 3 = Sprint parking lot; 4 … Read More

Sweat, Sweat and more Sweat…

June 27, 2014 | | 5 Comments

8 Pax came out for some Speed!

Mosey to Parking Lot

15 x SSH

15 x Mountain Climber

15 x IST

Hamstring stretch seated

Hamstring stretch Standing

1 mile Indian Run

Mosey to Track


1 x 400m

Jog 100m

Read More

Just Spitting Rhymes

June 27, 2014 | | 8 Comments

No sheriff on “patrol” at The Ridge this morning so 10 gang members showed up to spit some (nursery) rhymes. Drop my beat and check this out…

WARM-UP (x denotes cadence): SSH x 25, Windmill x 10, IST x 15, … Read More

Ole’ Fashioned Beatdown

June 26, 2014 | | 3 Comments

The shovel flags were planted and 16 of Highlands finest got at it; this is their story…


Mosey to end of middle lot by RRMS

Windmills x 15IC

Cotton Pickers x 15IC

Merkins x 15IC

Burpee ladder- 10 Burpees, … Read More

Kemosabe’s Birthday Gift

June 26, 2014 | | 12 Comments

The pax showed up for Kemosabe’s birthday and we celebrated like this…

Mosey around parking lot Burpee x 1 (OYO) SSHx15 Burpee x 2 (OYO) Seated Leg Stretch Burpee x 4 Air Squats x 15

Mosey to Corner of Church … Read More

Pyramid of Poses

June 25, 2014 | | 3 Comments

5 Pax posted to climb the pyramid of Warrior One poses, which surprisingly did not include the actual pose Warrior One.

But, first . . .

The Warmup:

x denotes four-count cadence

  • LBC x25,
  • The Squirm x25,
  • Reverse LBC … Read More

A Soggy 201

June 25, 2014 | | 2 Comments

6 pax rolled out of their cool and dry beds to post for a muggy, soggy, and heavy installment of the Cruise.  No Q – no problem.  The Nanny always has a route ready,  We fell back to the tried … Read More

Been spending most our lives working out with Gangsta’s Paradise…

June 25, 2014 | | 4 Comments

8 PAX joined Gangsta’s Paradise for his virgin Q at Iron Fist after deciding to forgo the Cruise this morning.


The Thang:

Mosey to the field for Warmup

20x SSH

20x IST

15x Cotton Pickers

Stretch with Arms/Arm Circles

Read More