F3 MeCa

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

F3Kannon – Flagellation & flatulence

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

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

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

20 Pax entered the Freezing Ass Cold

WARM-O-RAMA:

Mosey to Carolina Courts SSH x 20 Hillbillys x 10

Loose Change

THE THANG:

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

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

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

F3Kannon – HOMO ERECTUS!

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

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

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