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F3 MeCa | March 26, 2019

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Pain Academy

Merkin Mania

March 13, 2019 |

When you have to Q twice in one week you look in your bag-o-tricks and pull out the first thing you see….aaahhhh, an oldie but goodie from last year.  Let’s do it!!  Today’s Q was really a bastard-ized version from … Read More

1000 Rep Challenge – revisited

March 6, 2019 | | One Comment

YHC took the Q on a day that, unbeknownst to him, was to be a sub-25 degree gloom.  With all the mumblechatter regarding “who won’t post when it gets too cold” (#youknowwhoyouare) I decided it was time to take this … Read More

Pain Academy Explorers

February 20, 2019 |

After hearing about the pax encounter with the MHPD on Monday, YHC decided to take the pax on a little field trip to find more MHPD and thank them for their hard work and dedication to protect and serve. But … Read More

A little bit of this and that……

February 14, 2019 | | One Comment

Eight men showed up on a cold “Pain at Bain” morning to make themselves a little stronger.  Without the Body present we HAD to do some burpees in his honor.  The Q (YHC) wasn’t sure what he was going to … Read More

Pain Academy 2019-005 Testing WIB MAX

January 30, 2019 |


  • Merkins IC x 10


  • 1/4 mile
  • 1 Pain Station with monkey Humpers x 10IC
  • 1/4 mile


  • AMRAP for 20min
  • 40 plank jacks
  • 30 Dips
  • 20 … Read More


January 23, 2019 |

Shelter, shelter, where is shelter

Nine men showed looking for Shelter to get out of the big rain storm that was over our heads. (well ok no big rain just a very few sprinkles).  Mosey to the Shelter, hmm Shelter … Read More

Pain Academy Lesson 2019-003

January 16, 2019 |

11 pax gathered round the shovel flag for this morning’s lesson. YHC previewed a little of what they could expect for part of The Gremlin this Saturday. But first a moment for safety and the disclaimer.


Loaded Dice

January 9, 2019 |

Eleven men showed to roll the dice. The Q added some different styles to this morning workout. A very short disclaimer,


  • Mosey reverse gear, forward reverse, forward around the parking lot. Circle up SSH x15 (IC)
  • LBC x … Read More

New Year, New You, New Site Qs

January 2, 2019 |


  • Bear Crawl 2 Step
    • Bear Crawl forward 2 parking spaces
    • Crawl Bear backward 1 parking space
    • Rinse & Repeat for the full parking section
  • Fire Drill
    • Run Forward 2 Fire Lane spots
    • Lunge Walk … Read More

Schooled on 12 Days of Christmas

December 19, 2018 |

It’s a beautiful December morning so why not celebrate the upcoming Christmas holiday.

Capri Lap:

  • Mosey to entrance while giving crappy disclaimer
  • Here come Parking Spot, quick, Monkey Humpers IC!
  • SSH
  • IW
  • Happy Appys
  • Grandpa Jacks
  • Cotton Pickers       

Tha Thang: