Image Image Image Image Image Image Image Image Image Image

F3 MeCa | June 12, 2021

Scroll to top



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

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

Kick off the week….Hokie Pokie style!!

June 7, 2021 |

11 men started off the week right (6 runners and 5 ruckers). HP had a different route in his head and the pax was excited for something new. By the end, I heard several “this sucks”!!

Read More

Farmer & the Dell

May 26, 2021 |

12 PAX joined the fun this morning at Dorton Park as the Q replayed his VQ workout from a couple months back with a slight twist. A much warmer morning than the prior beatdown, which certainly added to the SUCK! … Read More

Return of the Rooster

May 23, 2021 |

Do I remember how to do this? Let’s find out!


Warmarama – Quick Disclaimer

1 lap around parking lot

SSH x 20 IC

Merkins x 10 IC

Hillbilly x 10 IC

Burpee’s x10



Indian Run up Mt. Afton, … Read More

Hokie Pokie’s 5yr anniversary

May 20, 2021 |


Mosey to the tennis courts

Across the 3 tennis courts:

  • Mosey
  • Skip
  • Side to side
  • High Knees
  • Butt Kicker
  • Backwards

SSH (IC) x12

Penny Pickers (IC) x 12

Quad stretch each leg


J Lo’s x 12

Read More

Bricks and a Log

May 12, 2021 |

The return of fall awaited the baker’s dozen of pax on this springtime morning in Afton. A quick glance at the weather app showed temps barely in the 60s and dropping, but thankfully the rain was to the west and … Read More

Cruisin’ in the Rain!

May 10, 2021 |

6 PAX (4 runners + 2 ruckers) avoided the soothing sound of pattering raindrops on their rooftops this AM and ventured out to Dorton Park to get this week started on the right foot! Yours truly called us to order at … Read More

Una Gran Fiesta…

May 5, 2021 |

14 Aftonians ventured into the warm made the important 1st step of their day by beating the fartsack and  showing in the gloom on this perfecto Wednesday morning.  Being the most highly anticipated beatdown of the year (or something like … Read More

Hurpees for Everyone

May 4, 2021 |

YHC had to knock off the rust for leading on a Saturday morning, since most Saturdays YHC has been running during most the beatdown fun.  We had a good crowd as usual.

It went something like this…



Mosey … Read More