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F3 MeCa | May 21, 2019

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Rolling Stone


April 19, 2019 |

4 PAX arrived for a Friday M3

5:30am – disclaimer and mosey around HT parking lot.

SSH x 20

IST x 15

Mercans x10

Windmill x 15

Cotton Picker – x 15


Mosey back to Christian Brothers for a … Read More

Sping Break Kickoff Greenway Style

April 18, 2019 |

10 stalwart pax annihilated the fartsack to kickoff Spring break 2019 Rolling Stone style. weather was perfect, 0530 hit, rambling disclaimer to wait for MC as he squealed some tires pulling into his parking spot in reverse. Never knew you … Read More

Lungs and Legs

April 17, 2019 | | One Comment

YHC joined 7 others in the gloom. DISCLAIMER and then we’re off into 2 groups: Chachi and Sugar decided to don some weight while Heatstroke, Love Seat, Roomba, Soprano, Sparknut, and YHC moseyed to the track for some interval fun. … Read More


April 16, 2019 | | One Comment

YHC was contemplating his beatdown choices last night and started combing the exicon for ideas.  While beginning to scroll the 687 entries currently listed, the idea of leading a BD with only exercises starting with one letter started to sprout.  … Read More

Tax Day Penalty

April 15, 2019 |

Tax Day and it was time to pay a penalty!  Last time YHC used this beatdown, the PAX had some feedback about how sore they were.  So alas, let’s run it again.  Slow is smooth.  PAX arrived, disclaimer given and … Read More

No Q No Problem

April 12, 2019 |

QLess M3

3 Pax arrived and found a piece of cardboard in the toy chest.  That was the easy part.

The warm up

Mosey to The Bear’s favorite spot in the Harris Teeter parking lot.

20 SSH

10 Windmill

Read More

Spoke and Hub at the Stone

April 11, 2019 |

10 Pax got their dose of the DRP and defeated the mighty fartsack this morning.  They showed up at Rolling Stone for the following beatdown.  Standard disclaimer was announced and we were off on our mosey.  This was no Sugar-mosey-sprint … Read More

We were supposed to get wet….

April 9, 2019 |

We were robbed. Rain forecasted the entire morning with perfect ‘get wet’ temps. But, SkyQ giveth and SkyQ taketh away. RS PAX must have been praying hard – prayers were answered.

Detailed disclaimer and we’re off to the Old School. … Read More

Bears, Crabs and Lunges

April 8, 2019 | | One Comment

The crew took a brief mosey to get loose and warm up. Followed by: SSH x 15 Windmill x15 Cotton Picker x15 IST x15

We then partnered up and completed the following: Curls Overhead press Tricep Rocky Balboa LBC KB … Read More

The Rain 100!

April 5, 2019 |

Note: According to The United States Flag Code, Title 36, Chapter 10: “The flag should not be displayed on days when the weather is inclement, except when an all-weather flag is displayed.”  I was not sure if our flag was … Read More