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F3 MeCa | January 22, 2019

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Pain Academy

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:

#Respect Club Beat Down

December 8, 2018 |

Three men 50+ braved the cold and got out in the gloom to make themselves better while the young “whiper-snappers” fartsacked.  0530 rolled around, no one else showed so we decided on a “Peoples Q.”  It went something like this….

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Pre-Turkey Tour

November 21, 2018 |

YHC was beginning to think no one was going to show this morning.  Finally a couple cars starting rolling in.

What happened next went something like this:

Capri Lap:

  • Crappy disclaimer given
  • Mosey to entrance
  • SSH (20x)
  • 1- Burpee … Read More

Another one for the books

November 14, 2018 |

9 pax rolled into the AO then YHC invited any of them to step up for today’s lead. No takers. Then this ensued…


Mixed Mosey Capri Lap Karaoke Right Karaoke Left SSH x 20 IC Burpees x 2 IW … Read More

#Respect BDay BD

October 31, 2018 | | One Comment

Nine brothers came out this gloom to wish YHC a Happy #Respect Day.  My intention was not to make it all about me but to also lift up one of our fallen brothers, Gremlin.  Rick turned 50 yrs old a … Read More

The Snap heard around the schoolyard

October 24, 2018 |

10 of us cringed when we heard the dull pop of a rubber band and saw the 11th rolling around on his back clutching his ankle. He found the hole.

YHC did give the disclaimer about modify modify modify, and … Read More

Sweatin’ to the Oldies

October 17, 2018 |

YHC wanted to “mix it up” a little today (no pun intended) by providing a few tunes to our workout.  I got there early, sat in the lot doing a little stretching and waited for the PAX to arrive.  One, … Read More