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F3 MeCa | August 17, 2019

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Out and back to Clark Creek Parkway via Millstream Ridge

July 10, 2019 |

12 PAX arrived to the Highlands Cruise to exercise their hearts, legs and lungs on a fabulously humid morning.  No FNGs were noted.  The route was announced and a disclaimer given.

The route:

  • Right on to Highland Creek Parkway
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Praying for Rain

July 8, 2019 |


  • 15 SSH
  • 15 IST
  • 15 CP
  • 10 Mountain Climbers
  • 10 Shoulder taps

The Thang 10 burpees with your bell. Carry bell to playground. Mini round of Mettle Murph. 3 rounds

Independence Day Beat down

July 4, 2019 | | 4 Comments

26 Pax made a great decision to get out of bed and start of their day with muggy independence day beat down.  One FNG was noted – a Dirty Maritni recruit (his son).  A disclaimer was provided.


Low tech bootcamp

June 29, 2019 | | 3 Comments

16 PAX arrived to Last Call bootcamp to start of their Saturday off right.  No FNGs noted.  A disclaimer was given.


  • Merkins IC x 20
  • Mountain Climbers x 15
  • JLo’s x 15
  • Cotton Pickers x 15
  • Slow Squats … Read More

Sound of Music Speed

April 19, 2019 | | One Comment

The hills were alive in this Good Friday edition of Speed. Quick disclaimer given and we were off.

The Thang:

Warmup mosey through middle school parking lot alternating butt kickers, high knees, Stoli skips and some bounding.

Curb touches – … Read More

Self-Propelled Mettle

March 25, 2019 | | One Comment

Five fine men made the decision to leave the fart sack behind and come out for some mettle this morning. Another 2 escaped their fart sacks for the Murph, but with low attendance they were welcomed into the mettle Pax … Read More

Tennis Elbow Bootcamp

February 7, 2019 | | 3 Comments

An unseasonably warm morning with a breeze brought 11 PAX to the Highlands for a specially designed Tennis Elbow workout. The workout was to encourage all PAX working on tennis elbow issues to come out to a bootcamp without the … Read More

Two Qs to keep your butts warm

January 26, 2019 | | 4 Comments

Beautifully dry morning in the upper twenties drew 16 PAX from various AOs of MECA for a Last Call beat down lead by @Powerball and @Gordo.  Checks were done to assess who had exposed skin below the neck (@KleanUp with … Read More

Another Plate of Meat & Potatoes

December 20, 2018 | | 2 Comments

The Nanny threw down another classic arms, chest, and legs beatdown on a beautiful Thursday morning.

The Thang:

  1. Warmup
    1. SSH x 30 IC
    2. Merican x 12 IC
    3. Air Squat x 15 IC
    4. Mountain Climber x 15 IC
  2. Bike Rack Action
    1. Partner up!  Three rounds of…..
    2. Rack Mericans … Read More

Hang Glider

December 3, 2018 | | One Comment

If you have not seen the attached video watch it for some context. It left me wondering how long I would last and wondered which of the pax had what it takes to go the distance.

Matt, the … Read More