F3 MeCa

F3Kannon – Terrible Tabata

Cold & breezy morning. 8 showed up to stare it down. No time to stand still and ease into this. Each pax grabbed a pair of sidewalk bricks and ducked into the parking deck for a solid 40 minutes of … Read More

F3Concord – Tombstone’s Birthday Beatdown.

Warmup: Stay put at OCT Soap Drop, Runners Stretch both legs, Arm Circles and Michael Phelps, SSH

The Thang: Count off into 2 groups One group grab blocks and the other group head to the playground at Coltrane Circuit between … Read More

F3Kannon – Run for Shelter

6 hearty pax showed up for another Cupid-styled workout. If workouts could be likened to art, then I think mine would resemble a Picasso.

But then, you gotta get creative to learn what’s worth repeating (and what’s not). Ultimately, … Read More

F3Concord – A Good Way to Start the Day

Last minute we met at the new deck due to rainy forecast.

In memory of the 11th hour of the 11th day of the 11th month (Armistice Day and the end of conflict in WW1), we warmed up with: … Read More

F3Kannon – Dancing, With Dale

Ten pax got up for the Tuesday Weights Workout at Kannon. Beautiful morning for some dance moves with a approx 30lb container of kitty litter. Here’s how it went.

Run to bulk containers in field and fetch containers.

Run with … Read More

F3Concord – Visit An Old Friend

Warmup:

Mosey to rotary square: SSH’s Soap drop Hillbillies Arm circles

The Thang: Run with pain stations.

Started out running down Union to 452 Union St. S, the childhood home of the Q.: Stopped for planks and 1 arm planks:

… Read More

F3Concord – Frosty’s Winter Return

11 Pax posted for a sweater-inducing winter front and Frosty’s first Q in 9 months

Warmup

Mosey to Rehab Center parking lot Cottonpicker IC x 10 Hillbillies IC x 15 Ground to Sky x 10 Shoulder Mobility Test and Movement … Read More

F3Concord – Thumbless (but not really)

17 posted for a perfect morning of some old deck action….

Warmup:

Mosey to Carolina Courts SSH – 20x Loose change – 10x Mtn. Climbers – 10x The Thang:

Circuit as below: Station 1 – Bottom of hill at CC … Read More

F3Kannon – Here kitty kitty kitty

Only 4 posted to break in the new kitty litter kettle bells, but these men would not be frightened off by the fear of pain.

Containers are filled with sand (and a couple cups of kitty litter to hold the … Read More

F3Concord – Popeye’s Muggy-Morning Adventure

It was a cool but muggy morning so 10 road warriors went in search of adventure…

Warmup

Run to the old parking garage and circle up SSH 20x Soap drop IC 10x

The Thang

This was a basic long run … Read More