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F3 MeCa | January 22, 2019

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My Favorite Things

December 20, 2018 | | One Comment

Each exercise today was taken from my own personal favorite exercise list as best as I could recall from previous beat downs.  But, I was either younger, stronger or simply didn’t how much these would suck, but they did…..  As … Read More

JailBreak 12.18.2018 Edition

December 18, 2018 | | One Comment

40 degrees, clear skies, a perfect morning for 7 PAX to shout out a bunch of grunts, and the occasional You Got This to support the PAX at large. Special thanks to Man Down for the drive by and inspirational … Read More

Old Glory-December

December 13, 2018 |

Mile run—return all the way back to the flag20 merkins at the southwest corner of the building10 pull ups at the bars20 jump squats in the north lot beyond the playground20 WWIIs at the northeast entranceReturn to flag and REPEATO … Read More

Reindeer Training Camp

December 11, 2018 | | 3 Comments

Brutus, Royal and Hot Wheels posted early for some extra credit miles and to impress the training coaches making the selections for this year’s sled team!

Reindeer Warm Up

Take off dancing and prancing through the wintry snow stepping fast … Read More

The Precinct Passport completion taper Q

December 4, 2018 | | 3 Comments

YHC had signed up weeks ago to Q The Precinct as his final passport stamp for the passport challenge, then The Precinct and Tradition decided to cuddle up for the winter complicating things.  Fedex decided that the week before leaving … Read More

Have Kettle Bell, Will Travel.

December 3, 2018 |

6 for a perfect temp kettlebell beatdown at Tradition. Here’s what happened:

Warmorama Side Straddle Hop x15 IC Imperial Storm Troopers x15 IC Cotton Pickers x15 IC Windmills x15 IC Low slow squats x15 IC Mountain Climbers x15 IC Plank … Read More

Final Half Tune-up

December 3, 2018 | | One Comment

Nine men kicked their weeks off right with a simple 4.5-5 mile run along the Tradition Strava segment. We launched from Stone Bridge went up Benfield Rd over 485 to Ridge Rd to Prosperity Ridge Rd back over 485 and … Read More

2018 Challenge Patch Cleanup

November 27, 2018 |

Believe it or not, we still have some Push-up Challenge and Triple Nickel Challenge Patches left over.  And when the Passport Challenge ends on December 8th, we will have a few of those available as well.  So, December will be … Read More

Life MESSages

November 27, 2018 | | One Comment

This day in history, 1701, Anders Celsius, the inventor of the Celsius thermometer, was born. Nothing to do with today’s workout other than the fact that YHC’s thermometer read minus 1 on ol’ Anders’ scale, so it was a good morning for … Read More

Thanksgiving Eve

November 21, 2018 |

Warmup: the usuals SSH IST Hillbilly Merkins Mnt Climber Low slow squats Cotton picker Windmill The workout: Mosey People’s chair and balls-to-the-wall x2 Mosey to bricks- The Sterling (front shoulder raises, side shoulder raise, merkins 10, 9, 8,…) Cinder block … Read More