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F3 MeCa | April 17, 2021

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The Badger

  • When: 07/21/2017
  • QIC: KGB
  • The PAX: Anvil, Brutus, Pongo, Skipper, PT, BCR, Cat (aka FC), FC, Trick, Mountie, Hip, Gooney, KGB

13 Pax 3 (guests) showed up to honor the RED Friday workout, whi gives us an opportunity to honor our military and first responders.


  • Mosey to the upper parking lot
    • SSH x 20
    • IST x 20
    • Mtn climbers x 20

The thang

3 stations

  • Overhead press with a sizable rock x 10
  • 10 pull ups
  • 10 squats

Divide into 3 groups and hit it

After completing 3 rotations – plan at the Mary spot

Brisk pace mosey to the Belk lot

Reverse man Indian run around 2 lamp posts until exhaustion or until Red October is found

Mosey back to Mary

  • LBC x 20
  • KGB twists x 20
  • Low flutter x 20
  • Hello Dolly x 20
  • Plank (left arm up, right arm up)
  • Broga stuff


This simple, but effective w/o is courtesy of Navy SEAL Mark Carter, 27 killed in Iraq.His fellow SEALs gave him the nickname Badger after the small but ferocious animal. The name was bestowed after Carter beat a 6-foot-5 opponent in a wrestling match. Being vertically challenged myself I chose this workout because Mr. Carter seemed like a total bad ass

Bay city also asked me to include USMC Gunnery Sergeant Mark Hopkins who attended his HS a few year after BCR and was tragically killed in a helicopter crash in Mississippi, he left behind a family with 3 kids.

You can read more about these brave men here:

Good to see visitors this morning (Skipper, Pongo and Brutus) and have them join us at coffeteria. Cat was so excited, he introduced himself as Fire Chicken. All jokes aside thanks to Cat for sticking with Pongo

Reverse Indian man sucks, even when shortened to 2 lamp posts. FC was complaining and spreading fake news per usual

It was an honor to lead and thanks to all who showed up despite injuries, 2/days, 10 mile runs and 200% humidity




  • On July 21, 2017


  1. Skipper

    Ahoy! Great to join the men of #F3Concord today for #REDFriday. Nice beatdown @KGB and good to see you still killing it in F3. Thanks for pushing me @FireChicken and thanks @Catfish for watching out for my man @Pongo. Nice 2ndF at coffeeteria also! #Prayersforourtroops

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