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F3 MeCa | February 26, 2021

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Times Tables

January 21, 2021 |

11 men joined the Q in a mathematical excursion that left everyone satisfied and smiling.  It was cold, but not THAT cold.

warm up

  • Mosey to drag strip, AKA Lee-Ann Drive with dentists and accountants a plenty.
  • SSH x … Read More

What’s It Take to Win the Trophy

January 20, 2021 |

Man, great morning weather for January!  12 strong enjoyed the mild temp to get moving.

Mosey to Habitat for Humanity parking lot.

  • SSH x 15 IC
  • Plank
  • Mt. Climbers x 15 IC
  • 1-leg Toe Touches

Mosey thru downtown … Read More

Fatty Day

January 19, 2021 |

Cold as a witches’ t…, 16 PAX, Clear, Deep Winter

Warm up

SSH x 25 IC Elbow Plank 1 min AS x 15 IC Elbow Plank 1 min Down Dog MERKs x 15 Arm Circles


Tabata: 6 Exercises done … Read More

Do you know your X’s and O’s?

January 17, 2021 |

Jog to Coltrane Webb School playground:

Circle up

SSH x 20

IST’s x 20

Hamstring Stretch

Arm Circles

Mosey to Webb Field

Run one half mile lap around Webb Field block

The Thang:

Twenty (20) exercises corresponding to twenty X’s … Read More

Overdue Return

January 15, 2021 |

It felt good to be back.

Run down to the medical parking lot for warm o rama.



Mountain climbers

Head back to the rock pile for the first station

10x Curls + 10x overhead press

Run to 2nd … Read More

A Little Bit of This and a Little Bit of That

January 13, 2021 |

Hard working group that made everything go much faster than predicted.

Run to Bum Wash for SSHs, ISTs, and arm circles

Build A Burpee while running from carwash to carwash up and down Bell St. Stump jumpers, merkins, squat jumps, and burpees … Read More

Football in the Rain

January 12, 2021 |

Warmup: Mosey to Water Treatment area for 20 SSH, 15 Hillbillies and L/R R/L 10 count x 2 Thang @ Parking Lot top of Hill 216 Football workout starting at goal line and doing exercise every 10 yards until you … Read More

Mount Afton Challenge

January 10, 2021 |

On Saturday, January 9, 2021 the inaugural Mount Afton Challenge was held. The goal was to have a challenging and fun race for runners and ruckers, while most importantly supporting a great cause.

This event was a … Read More

Avoid The Ice and the Rona

January 9, 2021 |

Despite cold, ice, and a little snow yesterday, 7 gentlemen showed up. On recommendation of El Ab, the Q audibled location to new deck to avoid running on ice

Ran up deck and stretched some at the top deck.

Then … Read More

Cold and Covid-Free (?)

January 7, 2021 |

11 cold souls showed and were treated with 40 uninterrupted minutes of physical fitness.


  • HIgh knees, butt-kicks, karaoke around ASEC parking lot.
  • Left over right, right over left
  • Soap drop