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F3 MeCa | May 26, 2020

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Pain Academy

Kotters to YHC

May 20, 2020 |

YHC has fallen into an unfamiliar routine since sheltering in place mid march.  Parts of it are great!  I’ve been a stay at home Dad.  Loads of fun(mostly) playing with my 5 and 2 year olds, potty training the latter.  … Read More


May 13, 2020 |

0515 – YHC arrives at Pain Academy, light drizzle, cool morning, perfect for a Mini-Merkin-Mania BD 0520 – Hornet is the first to pull in, looks like he’s driving an undercover cop car! I got nervous for a second. 0525 … Read More


March 12, 2020 |

I’m not incredibly prompt.  It doesn’t help that my work schedule is fluid.  It can change every day and typically ends up being somewhere between 0930ish and 1030ish.  My F3 arrivals are typically anywhere between 0528 and 0540.  I’m not … Read More

Could it be?

February 27, 2020 |

Well in the Hill our boy Othello is like a super hero when it comes to his running.  You just need to stay away from the vortex!  Like yellow is to the Green Lantern, loud noise is to the Daredevil, … Read More

Pain at Bain

February 12, 2020 |

YHC arrived at the parking lot to see a lot of cars, but not as many PAX. Today’s weather a lot of warmth in it, it is not raining and not too wet.  

At 5:30 lousy disclaimer given and … Read More

Fear not the Othello Vortex

February 5, 2020 |

YHC filled in for Mr. Silas this gloom as he lounges at the beach claiming he is “painting and fixing up his beach home”.  We can hear the cracking open of a Coors Light 12 pack in the distance…..Hurry back … Read More

Tribute to Gremlin w/Miles

January 15, 2020 |

YHC had the Q for this mornings Pain Academy.  It’s Gremlin week and have been honoring our fallen brother with our workouts.  Gremlin was a runner.  He enjoyed putting the miles in.  He was big on pacing and stretching.  We … Read More

Last Minute Substi-Q

November 27, 2019 |

YHC saw that our brother High Chair had to bail at this last minute.  No worries.  We’ve got you covered!

Capri Lap:

  • Disclaimer given
  • Mixed mosey
  • Circle up
  • SSH (20x)
  • IW (15x)
  • Happy Appy (15x)
  • Cotton Picker (10x)
  • Grandpa … Read More

Trump and Jump

November 6, 2019 |

Eleven PAX made it out on this great November morning.  Temp was perfect!  A sure record number of PAX for a Q from Silas.  The Q started off a little slow with the warmup.  Might need additional training in counting … Read More


October 3, 2019 |

The ole’ Weinke wasn’t really coming together Wednesday night so I just put down some exercises and had a 1.5 mile run from the house to figure it out by the time I got to Bain. I was DEEP in … Read More