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F3 MeCa | March 17, 2018

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The Dawg House

Missing Dawg Search…

March 15, 2018 |

1 Dawg out for a cold and lonely cruise.  YHC searched all around the Dawg House for all the missing dawgs.  Sorry to report that none were found.  YHC hopes that means that all the fartsacking dawgs are getting extra … Read More

“Borrowing workout from a professional”

March 14, 2018 |


Mosey to parking lot – ran lines – regular, high knees, butt kickers, and kareoke

Warm Up

Side Straddle Hop – 15 in cadence

High Knees – 15 in cadence

Merkins – 10 in cadence

Squats – 10 in … Read More

Tuesday Cruiseday

March 13, 2018 |

6 Dawgs hit the streets for 3-6 miles.  Strava Segments were challenged…only time will tell if Crowns were toppled!

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Modification of the modification

March 12, 2018 | | 3 Comments

3 men braved the elements this morning and put in some work.  2 of them didn’t check the forecast ahead of time and 1 of them was the Q.

YHC is recovering from an ankle injury so the workout as … Read More

Whetstone Kick-Off Beatdown

March 10, 2018 |

47 PAX showed to kick off F3 MeCa’s newest initiative Whetstone at F3 MeCa’s newest (and best 😉 ) AO. Here is what happened.

Thorough and non-professional, professional disclaimer given. Mosey to the alumni pavilion (wanted to make sure that … Read More

Whetstone Launches in MeCa

March 10, 2018 |

F3 Whetstone launched in MeCa on 3/10/18. Take 13 minutes to watch THIS introduction given by Man Down. Then read the details below and sign up. Thanks to Astro Van for a strong setup with the partner, burden-sharing beatdown. You can … Read More

Back to School at the Dawg House

March 9, 2018 |

QIC wanted to provide some continuing education to the 10 dedicated PAX who posted on this cold morning. So an A-Z chart with an exercise assigned to each letter was created with the idea that each PAX would spell their … Read More

Whetstone Preblast

March 7, 2018 |

MeCa Pax, Are you in need of “sharpening” in your life that includes but also goes beyond the 1st F? Do you desire to share what you have learned in your life journey so that you can impact the … Read More

I thought Amway was coming

March 7, 2018 | | One Comment

I went back into the archives and pulled the old pay-in/pay-out workout out because I thought Amway said he was coming to visit the old stomping grounds.  Pay-in/pay-out was one of his first workouts, if not his actual first and … Read More

WWWD……What Wexler Would’ve Done!

March 5, 2018 |


Warm up run with Karaoke, Hi Knees, Butt Kickers, Skips

complete series of 3 exercises from list then drop the first exercise and add the next exercise on the list, repeating two of the original series.  As we are … Read More