Image Image Image Image Image Image Image Image Image Image

F3 MeCa | March 4, 2021

Scroll to top


Posts By Cupid

F3-Kannon Chutes & Ladders Saturday

February 27, 2021 |

No Rain. Just the cool mild morning, the gray of winter holding out, and the whole of up-town Kannapolis for those who get up early Saturday to “eat the toad”. 7 pax came out for that privilege.

No “Circle of … Read More

F3Kannon – Flagellation & flatulence

February 16, 2021 |

It was “Arm” day at Kannon – a once-a-week opportunity to work out the upper body with some sort of weight. 5 pax showed up to whip their arms & shoulders into shape with the clunky weight of their choice.

Read More

F3Concord – Thousand Rep Challenge

February 7, 2021 |

Jog to Carolina Courts

Circle up- Carolina Courts Parking Lot SSH x 20 IST’s x 20 Arm Circles

Stay at Carolina Courts parking lot for Station #1 The Thang:

Ten exercises times ten reps per exercise (100 reps per … Read More

F3Kannon – Farmer in the dell

February 6, 2021 |

Needed 5 pax – Got 6.

COP: SSH 20X BSNs 10X Plank Jacks 15X ISTs 15X

More Pain: Station 1: Core Killers / Traveling Merks Station 2: Monkey Humpers/Forward Facing Crab walks Station 3: BTW / LBC’s To-The-Wall Station 4: … Read More

F3Concord – Trying to Stay Hard and Warm

February 3, 2021 |

20 Pax entered the Freezing Ass Cold


Mosey to Carolina Courts SSH x 20 Hillbillys x 10

Loose Change


4 Stations Start at Carolina Courts with 13 LBC’s. Proceed to bottom of Old Deck . 13 Mercans. … Read More

F3-Concord – The triumphant return of Bozeman and Ace

February 3, 2021 |

Beautiful morning full of hope and some cold. Per usual Indy and DT got that prized parking spot in the warmth of the parking lot lights.

At approximately 6:30 and 27 seconds we began with a Mosey to bridge … Read More

F3Kannon – Tuesday Weightday – Silver Edition

January 19, 2021 |

No one showed up this morning except three crusty old men who couldn’t sleep. COP – No COP Da Thang Two-minute Tabata with four stations: 1. Merks/Situps (using cables and weight) 2. One-arm mill press/goblet squats 3. Lateral pullovers/calf raises … Read More


January 2, 2021 |

HAHA! Given the mental maturity of our F3 pax (or maybe all F3 pax for that matter) and propensity to amuse each other with farts, inuendos, and other adolescent fascinations, I couldn’t resist a title like this to get you … Read More

F3Concord – The 4434

December 26, 2020 |

Warmup: Belk parking lot for SSH, leg stretches

Thang: Top deck of parking lot for 4 corners. Grab a partner and work together to complete the reps

Round 1 Corner 1– 44 KGB-IC 34 Merkins Corner 2–44 Low flutter IC … Read More

F3Concord – This ‘n That

December 21, 2020 |

Warm up: Jog to Central Methodist Church parking lot

Circle up: SSH x 20 IST’s x 20 Squats x 20 Hamstring stretch Arm Circles

Jog to Carolina Courts

The Thang: Return of the Sled One man pushes wooden sled on … Read More