10 + 15 = 25

May 24, 2018 | Big Tuna | One Comment

Four pax enjoyed a nice sweaty beat down at the Gunnery this morning. YHC arrived at 05:25 to be greeted by the shovel flag and saw Deuce running warm-up laps in the parking lot. Motown and Baby Face arrived and … Read More

Tabata Galore

May 23, 2018 | Morning Wood

There were some complaints that I did not incorporate enough running into my workout so I will make sure to amp it up next time!

Warm up: SSH, Low slow squat, Burpees, Peter Parker

The Thang: School mile to starts. … Read More

Royal Beatdown after the Royal Wedding

May 22, 2018 | Royal

It was a perfect morning for 7 men to come together for a “post Royal wedding” beatdown…

Mosey around church Warm up with 15 each: side straddle hop, cotton picker, imperial storm trooper, windmill, low, slow squat, mountain climber, merkins … Read More

People’s Q Since the Birthday Boy Bailed

May 17, 2018 | Deuce

Warmup

Deuce:

Run two laps around the parking lot.

• SSH x10.
• Windmill x10.
• Cotton Pickers x10.
• Plank Jacks x10.
• Merkins x10.
• Mountain Climbers x10.
• Plank Jacks x10.
• Merkins x10.
• Mountain Climbers x10.

The Thang

Big Tuna:

From light … Read More

Pre-blast: King Tiger 5k & Speed for Need June 2, 2018

May 16, 2018 | Gapper | 2 Comments

Mark your calendars for June 2, as F3 MECA hosts our second Speed for Need event of the year at the King Tiger 5k. Launching from Run For Your Life in University City, the race benefits the University City YMCA’s … Read More

Strange Allergy Symptoms

May 15, 2018 | Deuce

Warmup

Mosey to the camp shelter for 15 minutes of yoga.

The Thang

Run the school mile, ending at the cars.

• Bear crawl to the top of the hill.
• Merkins x15.
• Lunge walk to the shelter.

Mosey to … Read More

May 13, 2018 | Blue Crush

3 Pax showed up for a warm Spring Saturday morning beat down.

Mosey to soccer field

Warm-o-Rama

• Side Straddle Hop X 20IC
• Imperial Walker X 15IC
• Cotton Picker X 15IC

The Thang

LT Dan with 10 Merkins and … Read More

Doobie Bros. contact high didn’t stop The Joint

May 11, 2018 | Robins Nest

YHC ended up on the lawn at PNC last night to listen to Steely Dan & the Doobie Bros. There were moments during the night I thought I was inside Chech and Congs van the smoke was thick! Fun night, … Read More

Couple of Miles

May 8, 2018 | Deuce

Warm Up

• SSH x20
• Windmill x10
• Imperial Walker x20
• Merkins x10
• Mountain Climber x20

The Thang

Run the Church Mile.

• 100 Merkins OYO
• 200 LBCs OYO
• 300 Air Squats OYO

Run the School Mile.

Moleskine

… Read More

And then there were 5 for Merkins!

May 3, 2018 | Big Tuna | One Comment

Five pax enjoyed a nice beat down at the Gunnery this morning. The temperature was just right – about 60 degrees and we started at 05:30 with only 2 but grew our numbers to 5 so that was an impressive … Read More