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F3 MeCa | March 26, 2019

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The Precinct

Sub Freezing Beat Down to some Funky Hot Wheels Beats!

March 7, 2019 | | One Comment

7 PAX for a musical medley of pain stations around the Tradition AO.

Warm o Rama

20SSH, 10MC/10WM, 20IST, 20MC, Arm Rows in both directions.

The Thang

AC/DC Thunderstruck, Boxer Bounce in Place with a Burpee every time you here … Read More

Killer Bunnies Attack The Precinct

March 5, 2019 |

A couple weeks ago, while driving my kids to an event, an unfortunate bunny darted out in front of our van and met its demise. This morning, 11 PAX gathered at The Precinct in remembrance of said bunny AND to … Read More

Happy 5 Year Anniversary- F3Tradition

March 5, 2019 |

7 celebrated Tradition’s 5 Year Anniversary with a Kettle Bell Beatdown. This was it:

Warmorama Side Straddle Hop x15IC Wind Mills x10IC Cotton Pickers x10IC Low Slow Squat x15IC Plank Jacks x15IC Mountain Climbers x15IC Merckens x15IC

KB Swings x20 … Read More

WFCR – America Runs to Dunkin

March 1, 2019 |

6 PAX and a K9 posted to a new twist on the WFCR. 3 Miles route / Coffee and F2 / 1 Mile sprint back. Big news – NO RAIN

Route looked like this…..Down Prosperity, David Taylor, RRR Start/Finish up … Read More

The “28th” Royal Beatdown

February 28, 2019 |

9 Pax showed up on a perfect (just a tad chilly) morning on the last day of the month (the 28th) which led to 28 of a lot of things.


28 SSH, 28 IST, 14 CP, 14 Windmill

The … Read More

A beatdown 19 years in the making

February 26, 2019 |

It’s a regular Tuesday for most, but for YHC it’s a Tuesday that is also my 19th wedding anniversary.  What does that mean?  Well, that we’re doing 19 exercises with 19 reps each. Doesn’t sound like much, but with some … Read More

#HappyMurphDay @Guinness

February 25, 2019 | | One Comment

A 6-pax show up to #Murph on the last Monday of February which also happens to be @Guinness’s 56th birthday!

The #Murph Thang:

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run

The Moleskin:

  1. Happy … Read More

Chain Gang Round 2 – February

February 22, 2019 |

Another cold morning for round 2 of the Chain Gang. Man Down assisted with the Cinder Block Set Up ( Props for the weight marks on each block ) and lighting.  Not many showed up so it looked a 2 … Read More

Nantan MeCa Q Challenge

February 22, 2019 | | 2 Comments

Alrighty gentlemen!  YHC just jumped on board as Nantan and what better way to kick things off than with a CHALLENGE!  F3 is about leadership, so why not a Q Challenge!

MeCa Q Challenge:  

Simple.  Your AO fills all of … Read More

F3 MeCa Regional Qs

February 21, 2019 | | 2 Comments

Howdy gentlemen!  With a decent bit of transition going on in regards to MeCa leadership roles recently, YHC thought it might be a good idea to update everyone on who is doing what here in MeCa on a regional level.  … Read More