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F3 MeCa | January 21, 2019

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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

Fast men run farther

November 17, 2018 | | 2 Comments

16 of MECA’s PAX were able to get out of the fart sack for a beatdown at #LastCall located at Mallard Creek Community Park.  After a rainy week, it might have been just their first or second workout of the … Read More

Walk the Lines

November 5, 2018 |

6 Men came out in the gloom to walk the lines on the parking lot. No Turkish Getups as promised but also no Thorn. Great morning though and glad to see everyone out there working hard.


Run the loop

Hill Circuit

October 25, 2018 | | 2 Comments

18 of MECA’s finest showed up despite the Slack post last night that this would be a hill circuit.  We had some distinguished visitors from some other AO’s either coming to Highlands as part of the Passport Challenge, or since … Read More

Just like starting over

October 23, 2018 | | 2 Comments

20 men gathered together to celebrate Sugar’s 50th B-day and 4 year F3 anniversary with a redo of his very first workout.  Even a guest appearance by former Nantan Col. Mustard

Musical playlist including #1 hits from Sugar’s birthdays, 1st, … Read More

Pre-Blast: Speed for Need at the Santa Scramble in Concord

October 17, 2018 | | 9 Comments

Speed for Need is making its triumphant return to Concord’s Santa Scramble at 2pm on Saturday November 17. Then stick around for the Concord Christmas Parade immediately following. Check out last year’s race highlights.

And this year will be even … Read More

What a morning for some Jane Fonda!

October 8, 2018 | | One Comment

What a morning for some Jane Fonda!

When I was a kid my parents knew a kid that would always cry named Frankie. Even though the real Frankie workout is based on a Firefighter, there were a … Read More

Me Like Skyline

October 4, 2018 | | 2 Comments

18 of MECA’s PAX were able to get out of the fart sack for a beatdown at Skyline.  It was 9:30PM the night before and I googled Highlands workouts to get some ideas and Skyline popped up.  The first choice … Read More

Partner Mettle

October 1, 2018 |

So glad to see those men show up this morning. Good way to start the day and the week.

The Thang:

Warm up loop

15 SSH ic

10 cotton pickers ic

15 windmills ic

15 imperial storm troopers ic

10 … Read More