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F3 MeCa | May 21, 2019

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Climbing the Ladder

October 20, 2018 |

As someone once said…”The climb is tough, but the view from the top is worth it.” 9 Pax, including 2 Passport participants, followed YHC in a multi-ladder workout on a nice cool morning through Dorton Park. It was tough but … Read More

First Stretch of Fall

October 19, 2018 |

What a perfect Fall morning for a deep stretch. We welcomed 5 Passport Seekers.

Music on, Check

Mats down, Check

Disclaimer, Check


  • We stood and stretched
  • We kneeled and stretched
  • Sat on our six and stretched
  • Laid on … Read More

For this VQ…5 was the number of the day

October 17, 2018 |

I appreciate everyone that come out for my first Q and thanks for being patient as tried to get the rhythm going! Looking at the BB, I guess 5 was the theme of the workout.

Warm-o-rama: Mosey to tennis courts … Read More

Lets have a tennis court party

October 15, 2018 |

6 Pax laced up their shoes and headed out to get a good beat down on a beautiful Saturday morning. We were also greeted with a Passport guest (Powerball). Lets get to it…. Warmarama Mosey to tennis courts for warmup … Read More

No Rain Gonna Stop An Afton Beatdown

October 10, 2018 |

13 of Afton’s finest including some passports who descended on Dorton Park weren’t dampened by a wet beatdown. Here’s what happened:



Side straddle Hop X20IC Imperial storm troopers X20IC Cotton Pickers x20IC Windmills x15IC Low Slow Squat x15IC … Read More

Just another hot and humid Fall morning…

October 6, 2018 |

6 Pax including 2 Passport members conquered your typical hot and humid fall morning and also tried a little BROGA at the end. Read all about it:


Mosey to the office park and around the building

Warmarama SSH x … Read More

Afton Greets the Passporters

October 3, 2018 |

A total of 14 men including several completing their passports arrived in the gloom/dark to see what Afton had in store. YHC promptly took them to the tennis courts and no where else. The rest of Dorton is summed up … Read More

The Rooster was Crowing at Afton

October 1, 2018 |

Clear muggy morning for a beat down @Afton

Warmarama in Tennis Court:

  • SSH  x 25 IC
  • CP x 10 IC
  • Hillbilly x 10IC
  • Arm Circles

Burpee Suicides

September 26, 2018 |

The night before a Q always proves to be bad night for sleeping.  I guess the excitement of the impending Q is running through my head.  Will the work-out be too easy?  too hard?  will the PAX like it?  will … Read More

Challenge Patch Program: The Passport Challenge

September 24, 2018 | | One Comment

Introducing the F3 MECA Fall 2018 Challenge: The Passport Challenge.  This challenge is designed to foster fellowship throughout the region by requiring pax to venture out to other AOs for their morning beatdowns and, hopefully, pick up an extra workout … Read More