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F3 MeCa | February 24, 2021

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The Q from beyond the grave. “You should die more often!”

December 7, 2020 |

Six men gathered this morning for a King Louie beatdown. After fumbling with gloves, the flag, and bells a disclaimer was given and off we went on a mosey. Afterwards, here’s what we did:

Warmorama: SSH x 20 IST x … Read More

Duck, Duck, Mud

December 5, 2020 |

20 Pax (along with a fly by from our lawyer) gathered on a clear morning to pay tribute to me.

After a brief disclaimer we mozied to warmara.

SSH, Weed Pickers, Windmills, IST, Merkins, etc… ensued.

Short mozy and … Read More

PAXMiner – The Friendly Attendance App

December 2, 2020 |


  • We have a new beatdown attendance app on Slack – PAXMiner
  • Why? It could help provide knowledge, insight and even maybe some fun
  • Let’s give this a good go to see if this is a useful tool – … Read More

Tradition Horseshoe

December 1, 2020 |

A 6-pax of men appear around 0530 to run the #TraditionHorseshoe

The Thang:

After a typical warm-up we embark on the #horseshoe

Run a ¼ mile lap around AO (and then 1 lap after every workout stop)

Merkins x 20

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Nothing says #Murph like cold November rain

November 30, 2020 |

A little rain did not dissuade 7 pax from an end of November celebration of the monthly #Murph at Tradition AO!

The #Murph Thang:

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run

The Moleskin:

    Read More

MeCa Tough Turkey

November 28, 2020 |

10 men from across the southern half of MeCa gathered this morning to take on YHC’s take on the Tough Turkey 5k.

A little more than 3.1 miles were covered while also undertaking the below pain stations along the way:

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3 would be pathetic, 2 would be a waste of time. Time? It’s BURPEE TIME!

November 25, 2020 |

Only 3 men could motivate themselves to leave the fart sack before turkey day and lift weights to grow muscle with the incoming onslaught of turkey. Here is what they did in the misty cool gloom:

AO Mosey

Warmorama: SSH … Read More

November running of #Shawshank @ThePrecinct

November 17, 2020 |

Four men showed up for our monthly AMRAP workout known as #Shawshank.  All 3 F’s enjoyed today!

#Shawshank Thang:

Mosey from Intake to the bottom of the Farm Lands (Avon Farm) to Station #1

Station #1 = 10 Burpees, complete … Read More

Set the timer for 40 minutes

November 13, 2020 |

Five men gathered in the soggy gloom this morning for a beatdown with timers. Here’s what happened:

Mosey around the AO

Warmorama: SSH x 20 IST x 10 Penny Picker x 10 Windmill x 10 Merkins x 10 Arm Circles … Read More

Post Election Fartsackers

November 4, 2020 |

Only King Louie showed today. Here are a few of the things that he did:

Mosey + Warmorama 50 dips 50 chin ups 50 pull ups 50 merkins 200 curls 200 tricep extensions 50 jump ups 50 deep over the … Read More