Category: All MECA

Mettle Celebrating My Dad

My father, Larry Frederick Zufall, passed into Glory last Tuesday at the age of 79. Parkinson’s Disease and Dementia had ravaged both body and mind for over a decade, but now he is Healed. Before he lost his faculties, Dad was a wicked smart and physically strong man with a great sense of humor. He […]

F3Kannon – Busboy Shuffle

Q – Cupid Pax – Grandmaster, Heisenberg, Snowman, Cupid 3 pax showed up to learn the busboy shuffle. As highschooler, I had the experience of bussing and dishwashing at a seafood restaurant for 2 years. It taught me a lot and made me smell like a filet-O-fish sandwich. Couldn’t resist the urge to do something […]

F3Cannon – Facing the Terrible Tab of TAH

Q: Cupid Pax: Hi-Vis, Cupid A nasty tabata of pleasure: 45 seconds on, 15 off/. 10 different cycles per tabata, 4 tabatas total. Curls* Crunchy Frog Squats* Merkins Bicycles Calf Raises* Lateral Rows* Mason Twist* L/R knee bends* Man Makers* *Incorporate smaller cinder blocks where appropriate. Coffee followed & pretty much had the whole place […]

F3Kannon – Crawl Walk Run 2.0

Q: Cupid Pax: The Burgh, Gunny, Snowman Felt like the “beatdown of a life time” (as in, boy – I’ll never try that again). After throwing down the Hyperbolized challenge on slack, 3 hearty pax took up the challenge and took me to task. Not sure whether Snowman walked blindly into this one or felt […]

F3Kannon – The Weigh-in

Q: Cupid Pax: Cupid, Squid Warmup/COP: Carry cinderblock to top of the parking deck. The whole Enchilada: Stop at each floor on way down parking deck ramp and carry out the following exercises (12 reps of each): curls curls, squats curls, squats, v-ups curls, squats, v-ups, skull krushers curls, squats, v-ups, skull krushers, calf raises […]

F3Kannon – One ugly cinder block

Q: Cupid Pax: Squid, Hi-Viz, Grand Master Our Tues morning weights beat-down had a visitor – one ugly cinder block. I know it’s not unusual for F3 pax to incorporate cinder blocks and other heavy objects into their workouts, but this one came off of some foundation built in the 50s-60s? SO it was not […]