F3 MeCa

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

F3Kannon – Tower of Babel

Back down into the Frost-Zone again this morning, but that did not stop 6 zealots from posting (or are they just too cheap to spring for a gym membership…) Back to the usual corner of the parking deck to stand … Read More

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