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F3 MeCa | August 17, 2019

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Posts By AstroVan

Forearms were on Fire!

March 18, 2019 |

The Mineshaft Regulars met in lot 7 for another epic beatdown at The Mineshaft! We moseyed toward the vast rock pile, with the standard AstroVan warm up thrown in the middle.

The Thang – Grab 2 rocks with 2 … Read More

Who picked this music?

March 14, 2019 |

With the mention “not a ton of running” (grading on a scale, I usually have more running) and some different toys (exercise toys) to play with, PAX from as far as Minnesota showed up in the Gloomy shadow of Cox … Read More

1/21 Velocity

January 21, 2019 |

Town and Country to modify BB later 😉

Dynamic Warm-Up Ran Hill repeats x 10 Football Drills Suicides Agility Ladder Namearama COT

Prayers for Man Down this weekend as he eulogizes his Grandmother

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Return to the Half Pipe

January 14, 2019 |

The last official trip to the Half Pipe was April of 2017, so a return trip was long overdue. We left Corvian and turned left onto David Taylor for a warm-up mosey to Governor Hunt. Introducing the F3 Half-Pipe. Run … Read More

EPIC Beatdown!

December 29, 2018 |

If 3 Vans workout at a college and no one is around to see it, do our pained moans make a sound??? #showtoknow

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Back at The Mineshaft

December 22, 2018 |

With a Christmas Break for Flag Football, I decided to make a return to Mineshaft to see what we could get into. Since YHC is battling a bout of plantar fasciitis, I knew I didn’t want to run far, so … Read More

Maybe too aggressive for the Q

December 17, 2018 | | One Comment

A lucky 13 PAX showed up to see the special surprise I had in store this AM. I had the workout timed to the minute, so no time to waste. Overall Plan: 

  • 4 minute Warm-Up
  • 30 second sprint/2 minute recovery x4
  • 18 … Read More


October 31, 2018 |

6 other men played along with some Halloween fun at the beginning and were very kind to YHC, who go them lost along the way. 4 to 5ish miles were run.

Thanks for coming out and running this morning guys! … Read More

F3 Packs the Mine

October 29, 2018 |

34 Pax showed up to explore the inside of Richardson Stadium to kick off F3 Day at UNCC. Here is what we did:

Launch and run to the 50 yard line. Circle up for:

SSH, Cotton Pickers, Tempo Merkins, Mountain … Read More

What rain?

October 11, 2018 |

3 brave warriors braved very little rain and a bit of wind for the following-

Mosey to the cinder blocks and circle up for Warm-up. Grab a block each and head back to the picnic shelter to play some poker.

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