F3 MeCa

F3Kannon – Peter Panda Dance

Tuesday-WeightDay Circle up and do reps on my command… …(same old exercises) … blah blah blah!!

how to change this up

This time we choreograph a set of moves. Low count, but don’t stop the dance until time for mary … Read More

F3Kannon – All ladders, all the time – The Ladder Channel

Another Tuesday-WeightDay event. What to do to make it different… Howzabout using ladders to the usual boring meal of pain into something your beloved pax will remember with relish?

COP – Nope. Straight to tha THANG.

Tha THANG! 10 sets … Read More

F3-Kannon – F3’s largest Gloom Dial Ever?

Is this the finally last cold morning in spring? Man I am ready for the > 60’s+ mornings. Gotta get te pax moving to stay warm. Afterall it’s all about making them feel comfortable… 7 pax posted to an overcast … Read More

F3Kannon – Tuesday Weightday

Four respects and a wannabe decided to shuck the sheets and beat the dawn with their wings, and weights. Its Tuesday Weightday at Kannon which means bring something to work out with.

COP: SSH 15X Plank Jacks 15X Hillbillies 15X

… Read More

F3Kannon – Murph Practice

4 pax showed up on a beautiful Saturday spring morning to down their daily dose of pain. YHC spared no ounce of creativity in making sure those who came out would be duly impressed, so he called for a Murph.

… Read More

F3Concord – Mount St. Beatdown

Very cold this morning. We were late leaving the gate because half the crew showed up not at 6:29, but rather 6:30+

Neverland does not like tardiness.

10 men then took off……..

Warmup— Mosey to new deck via Union St. … Read More

F3Concord – Off the cuff Tabata

Warm up: Jog through ASEC doing High Knees, Butt Kickers, Karaoke

Circle Up at ASEC Lower parking lot SSH x 2 IST’s x 20 Arm circles

Jog to Picnic Shelter behind ASEC

The Thang: Off the cuff Tabata Q decided … Read More

F3Concord – Up and Down

Lovely weather sandwiched between a couple rainy days. 14 brave souls showed for “who knows what” based on the lack of a descriptive PB .

Warmup:

Mosey to 166.6% bank SSH Loose change Mtn. Climbers 10 mercs unorganized arm … Read More

F3Kannon – Stairway to Purgatory

Fine fine morning! Always the case when 8 or more Pax show up, looking for trouble.

Mosey to top of the Parking deck (6 floors). Q decided that we should do so in a line formation. not a line like … Read More

F3-Kannon Chutes & Ladders Saturday

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