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F3 MeCa | March 26, 2019

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Celebrate Old Glory

March 14, 2019 | | One Comment

Near 50 Temps, DJHW had all top Patriotic Songs lined and ready to go………

Turned into an all MQ workout……

Old Glory 1 mile run  “Tradition Mile” Circuit: Touch the Flag, Mercans x20, Pull-Ups X10, Jump Squats x20, WW2 Sit-ups … Read More

Theology 101…maybe 201

March 12, 2019 |

What’s a workout without the burpee ladder?

We did the warm right after we did a quick CSAUP hill mosey. The unprofessional Q lead the Pax through: SSH Runner stretch Low slow squat Mountain climber IST Hillbilly Merkins We went … Read More

KBVQ 11 on the 11th

March 11, 2019 | | One Comment

5 PAX posted for YHC’s Virgin Kettle Bell Q.  Temps right at 50, no rain, you can since spring is almost here and for more, that is a big win coming off of the rain soaked winter.

Warm O Rama

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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

March 1, 2019 |

7 Pax made it out for the first Sterling KB workout of the year (I think).

Warmorama and the usual suspects- SSH IST Hillbilly Mountain Climber Windmill Merks “Active Rest”- Defensive stance shuffle Broad jump 2 jacks At some point … 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