F3 MeCa

F3Concord – In the heart of Concord

18 posted for a roaming beat-down in the heart of Concord. Here’s how it went… Warmup: • Mosey to Glenn Center parking lot for: • SSH – 20x • Mountain Climber – 20x • Windmill – 10x

The Thang: • … Read More

F3Concord – A Morning of Rockpile Tabata

An impressive 17 PAX made F3 their priority on a sweltering muggy morning for a fun-filled tabata-style beatdown.

Warm Up running around ASEC parking lot doing stuff. Mosey to Rockpile. Attempt to break into three groups.

The Thang:

Workout was … Read More

F3Kannon – Amazon’s 0-day shipping on cinderblocks

Warmup: Run to the pile O’ bricks and fetch 2 cinderblocks & 8 pairs of bricks. Run back into parking deck, into the COP Chamber.

Circle O’ Pain (COP): Side Straddle Hop (SSH) 20X Imperial Storm Troopers (IST) 10X Loose … Read More

F3Kannon – Knees Of Fire Beatdown

9 of Kannon’s finest graced the NCRC Campus to glean and taste the morning’s first rays of sunlight and to see what the Q had cooked up from the morning’s bounty: 8 mile run? Sprints through the hallowed halls of … Read More

F3Concord – No Shelter

13 PAX enjoyed perfect temps and just a little moisture for a multi-location beatdown that happened everywhere but advertised.

Warm up @ Belk Lot 30 Slapjacks 25 Hillbillies 25 Windmills

The Thang In Belk Parking Lot: 50 Slapjacks 40 Modified … Read More

BACKBLAST – F3Kannon – Battle for the High Ground

9 pax showed up on one of the last chilly mornings of spring to give this pipe dream of a competition a try. Needless to say, any time you come up with something new, write down your instructions and read … Read More

F3Concord – Shockingly Not Dry

13 of the bravest. Unexpected rain. No drownings.

WARM UP Buttkicks and high-knees through upper lot Karaoke through bottom lot 15 SSH 10 slow mercs 10 mtn climbers arm circles THE THANG Circuit around the AO with your block. … Read More

F3Concord – Tabata Saturday!!

Repeat from two years ago. A real gasser!

Warm up in church parking lot: High knees, butt kickers, karaoke, goose steps Circle up- Lower Lot SSH x 20 IST’s x 20 Hamstring Stretch Windmill Merkins x 15 Arm Circles Mosey … Read More

F3Concord – All Saints Amusement Park

It had been 3 very dark mornings with sub-zero* temperatures. Concord was locked in a prison of ice by the winter vortex. Many pax had over those days brought their best out in the gloom to rage against the cold, … Read More

F3Concord – Driving a Chiefs Victory

12 MEN were able to defeat the fart sac on this glorious 25 degree morning to come out in joyous celebration of the Kansas City Chiefs Super Bowl birth. Well they were at least there to get a workout…

Warm-O-Rama: … Read More