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F3 MeCa | August 22, 2019

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East Charlotte

Eastland, Hickory Grove, Mint Hill, East WT Harris, Albemarle Rd, Lawyers Rd, & Idlewild Rd Neighborhoods.

Pickup on Aisle Six

August 21, 2019 |

During last week’s COT at Pain Academy, Tough Skins came up with the terrific idea to pick up trash around the AO ahead of school starting next week.  Blue Crush and I quickly chased down the early arriving employee who … Read More

8 Hims Braved the Gloom and overcame Piledriver

August 19, 2019 |

#Silas, #Othello, #Ribshack, #BigLeagueChew, #Toughskins, #Crabs, #TheBody, #Hornet,  Pax was excited to reunite with Ribshack to start the week.

Crummy disclaimer was given, many heard, some listened.

Mosey’d to the Memorial for some:

15x Sidestraddle Hop,10x Merkins, 10x LBCs,

**Pax reminded YHC to wake up and practice counting before inviting others to join him in cadence.

Mosey’d to Soccer Fields for some 5, 10, 15s of four corners featuring: Merkins, CDDs, Flutter kicks, and lunges!  Strong effort by all, especially Silas and Ribshack.  YHC thinks he saw BigLeagueChew sneak in extra Merkins at several of the stations…AYE!

Mosey’d to Tennis Courts to indulge in line drills featuring: bear crawl, WWIIs, Merkins, sprints, and Squat jumps.   Strong showing on this.

FInished up with Circle of Death in the Hand Ball Courts for burpees, burpees, and more burpees.  Specials thanks to Ribshack for spicing things up with some reverse crunches.

YHC felt worried that some PAX would feel short changed if we didn’t run s’more, so a finishing lap around the soccer fields at challenge speed brought HIMs back to starting point.

At this time, Tough Skins reminded YHC that time allowed for more flutters and LBCs.

Name-o-Rama.   Something very strange happened during Name-o-Rama.  If you slow down the video when Silas is talking, you’ll notice what looks like BigLeaugeChew running away from the PAX over Silas’s shoulder.  Miraculously, several minutes later he is back in COT and looking as fit and imposing as ever. This might be a iPhone video effect, or BLC may actually have special powers-you decide! Read More

Broga McStretchy Pants, Peoples Q

August 18, 2019 |

Six men knew that Thursday was the #smartestworkoutoftheweek and showed up at the Vet to prove it.  Two of them just couldn’t get enough running in, so they met at 0500 (YHC and Crabs) and put in 2 sweaty/humid miles … Read More

Hills and Bubbles

August 18, 2019 |

Saturday did happen and since nobody volunteered to Q I lead 7 PAX and 1 FNG  for  hot and humid Saturday beat down.  Here’s a recap:

Warm up with some SSH, Low Slow Squats, Imperial Walkers, Wind Mills and Grandpa … Read More

Feel the (Shoulders) Burn

August 15, 2019 |

5 pax thought it would be a good idea to wake up at zero dark thirty and meet up at a parking lot to exercise. What could possibly go wrong? The QIC plants the flag and gives the disclaimer…LET’S DO … Read More

Island Travel (but just around the parking lot)

August 13, 2019 |

Seven HIM  from the Boondocks AO enjoyed the hot and steamy weather this morning for some island travel (sorry – this was the parking lot version) at Boondocks – The Village.   YHC rolled in at 5:20 AM to be greeted … Read More

There comes a time, once in a while . . .

August 12, 2019 |

Disclaimer: YHC is not a professional. He is not even an expert in the things he is about to lead the pax in doing. So, any consequences the pax experience as a result of following him and doing what he … Read More

Bells, Ladders, Sprints, & Thor

August 9, 2019 |


  • 1 pax posted at 0500 for pre-run mileage
  • 2 pax visited the public facilities. Both said it reminded them of a prison latrine. Hmmm…
  • 1 Q warned the pax with a disclaimer
  • All 6 pax did the following … Read More

Broga with Core work….mostly core work ;-)

August 8, 2019 |

Time for something a little different folks. YHC dusted off his files and found an oldie but goodie from his Harrisburg days.  Copied almost directly from the P90X videos, I put together a core routine that is guaranteed to make … Read More

Swipe Left (or right)

August 7, 2019 |

What seems like a year and a half ago Chum asked me to quest Q at The Pain Academy. Of course, I said yes. So this morning I took the trek up to Bain Elementary. My plan was to leave … Read More