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F3 MeCa | April 26, 2019

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You’re all winners in my book…even you losers over there

September 5, 2017 | | 7 Comments

Twenty-One men showed up at Highland Creek Elementary School this morning for yet another disastrous beatdown. @Gump seemed surprised to hear that there might be a theme involved today, clearly ignoring the previous twenty-one straight theme based workouts that YHC has led over the … Read More

Beatdown Leaves Good Taste On Pallet

September 4, 2017 | | 3 Comments

15 Pax posted and labored for an hour long Beatdown at Tradition on Labor day 2017. This was the fruit of their labor:

Disclaimer Mosey To Warorama

Warmorama Side Straddle Hop x20 IC Imperial Storm Troopers x20 IC Cotton Pickers … Read More

Where is my prayer Weinke?

August 31, 2017 | | One Comment

16 men showed up for a #1 beatdown. The weather forecast showed steady rain all morning, so my original plan was portico-based with partners so that half the PAX would be under one of the porticos, while the other half … Read More

Avalanche Saturday – 8/19

August 29, 2017 | | One Comment

Mosey to the adjacent parking lot for warmup

The Thang SSH X 20 Sherpa Squat X 15 Cotton Picker X 15 Merkin X 15

Mosey to the first hill

pair of 3 1 bottom – WW2 Situps 2 end of … Read More

Old School F3 Workout

August 29, 2017 | | 3 Comments

19 men came out for a Misty Old School Workout

The Thang

Quick warmup of SSH and Merkins

2 groups

1 group completed 75 calf raises on the stairs while the other group completed 40 step ups on the benches.  … Read More

Whoooooo loves the Murph?

August 28, 2017 | | One Comment

Seven strong men and one cantankerous owl showed up at the Highland Creek Sports Club this morning to honor the memory of Lt. Michael Patrick Murphy through our monthly running of the Murph. Here’s how it all went down.

Two Man Grinder Speed

August 25, 2017 | | 2 Comments

A magnificent 7 ventured out in the gloom for some Partner grinders and drills.


=>Warm up mosey around Middle School lot with Stoli Skips, Defensive Slides, Pole Slalom, Hills, etc.


Various grinders (2 man team where … Read More

Burpee Mile – Hot August Morning

August 24, 2017 | | 9 Comments

15 brave men of MECA showed up for the third running of the “Burpee Mile”.  Lots of mumble chatter before the beatdown about what the Burpee Mile is and debate about the optimal mix of burpees and running to yield optimal … Read More

Circle of Truth

August 22, 2017 | | 3 Comments

A PAX of 27 just kept rolling in at 0530 as many have taken it upon themselves to fill the void @Google left.  As of 2300 last night there was no one signed up to Q, so YHC had an … Read More

Get your mind out of the gutter!

August 19, 2017 |

Nineteen men showed up at Mallard Creek Community Park this morning for yet another disastrous beatdown. Today’s workout featured monkey humping, itchy beards, bottom pushing, and making things wet. Clearly the PAX had more on their mind than just working … Read More