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F3 MeCa | June 9, 2021

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Posts By Grandmaster

Every AO needs a good whistleblower

June 7, 2021 |

The Monday Run Day THANG: Run Laureate WY to Dale to Vance to West to the inner loop for a progression run with equal time in jog and sprint. 30 seconds jogging- 30 second sprint, 60-60, and 90-90. One whistle … Read More

Tough Man Tabata

May 18, 2021 |

6 men attended the weekly no-run Tuesday workout. After a short warm up we commenced with the THANG: Tough Many Tabata, 45 secs on, 15 secs rest. YHC wanted to make sure we our backs into it, so we started … Read More

Kannon Kup 4/21

April 30, 2021 |

Seven men answered the challenge to post to Kannon Kup and try to unseat Java as the perennial winner of the cup. That hope was quickly dashed as numbers were drawn from the Kup and Java and SirTopEm were paired … Read More

ADA Friendly

March 3, 2021 |

Four men joined YHC in the bottom level of the parking deck in search of a beatdown.  What they found was a circle of chairs with pain stations, including on chair pair with a plank between to make a impromptu … Read More

Willing Spirit, Weak Flesh

February 21, 2021 |

Fresh from a tough week in Florida, with temps in the mid 70s and a slight sunburn, YHC returned to gloom of Kannon. He wasn’t able to bring the warm temps but the presence of GM caused the clouds to … Read More


February 18, 2021 |

Mosey to the parking lot across from the research nutrition center.

Warm up- 25 SSH’s IC 15 -IST’s IC 20- Plank Jacks IC 15- Wind Mills IC 10 – Cotton Pickers IC

The thang

4 corners Merkins American Hammers Shoulder … Read More

Gremlin Redux Part 2

February 9, 2021 |

Five fine fitness phenoms posted, some earlier than others, at the Kannon AO. YHC nearly shipped out due to foot pain, but decided to push through give the day it was his Q and it was Tuesday which meant limited … Read More

Risky’s Birthday Party with Dale!

January 13, 2021 |

5 brave men showed to join the QIC in the cold for his birthday/ F3 anniversary beatdown. Here’s what happened:


  • SSH’s x21
  • IST’s x21
  • BDSN x10
  • Arm Circles
  • 5 Burpees

Once we were nice and warmed up … Read More

10 Years Strong

January 1, 2021 |

6 Poweful Pax gathered in downtown K-town to celebrate 10 years of Fitness, Fellowship and Faith.  The plan was to recreate that first workout from a decade ago. We modified to match our AO and it went something like this:

Read More

Things I Learned in Granite Falls

January 1, 2021 |

5 burly men gathered in the lower level of the parking deck with weight in hand to get a little stronger. Some of them were even on time.  Tuesdays call for lifting somewhat heavy things and today was no different. … Read More