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F3 MeCa | August 17, 2019

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Posts By Pharaoh

Ladder work

August 15, 2019 |

4 Dawgs posted to get faster and to get some 2nd F as well.

Instead of the streets we used our 1/4 mile loop

5 min warm up jog

5 minute marathon pace – one minute recovery pace

4 minute … Read More

Burpee Circuit

April 17, 2019 |

10 men started their day the F3 Way and are better for it….except for the soreness…and the tiredness…and the….

Mosey about 1/4 mile to get loose.

Windmills, Low slow squats, Mt. Climbers.

Set up  5 stations where we will perform … Read More

12 Pack of Dawgs

April 16, 2019 |

3 Ruckers, 8 runners and a guy in a sling walk into a bar…I mean go for a run on a cool crisp Tuesday morn.  Strong showing, not just in numbers but in performance as well!

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Strides, Skips and Butt Kickers

April 11, 2019 |

8 Runners and 1 Rucker hit the streets of Carolando this morning striving to get better.  Not as much mileage as normal this morning as YHC had the group try some running drills and strides before finally turning the Dawgs … Read More

Courtyard work

April 10, 2019 |

15 men or boys showed at the Dawg House this morning,


nice long relaxing mosey thru the parking lot and off to the courtyard.

quick warmup: Windmills, IST, CDD,

(Note: each brick planter has 5 corners)

Lap 1:Feet on … Read More

Out with the Old, In with the New

January 23, 2019 |

18 MEN answered the call, responded to Slack, defeated the gravitation pull of their beds, ignored the weather forecast (btw it doesn’t rain at 5:30am) and posted at the DawgHouse!  Well Done!

Continuing with the current growth spurt we had … Read More

Cruisin’ (extended play version)

January 15, 2019 |

9 Dawgs and 17 Deer arose to cruise the Carolando neighborhood.  With traffic cop @Rerun directing – no one was allowed to take any short cuts.  As a result, several of the Dawgs were almost trampled by herds of deer … Read More


January 11, 2019 | | One Comment

9 Dawgs looped thru the apartments displaying their awesome running abilities to the few dwellers out walking their dogs.  The Dawgs then proceeded to flaunt their stuff past the 24 hr fitness plex before returning home.

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January 8, 2019 |

8 Pax ran the neighborhood rousting residents, setting off alarms, awaking babies, scaring dogs and cats!  Not really but 8 of did run for a bit….including Dana on his first cruise.


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November 28, 2018 |

11 men braved the morning and found that if you just keep moving you will stay warm.

Mosey around the parking lot with Skips, Lunges, Hi-Knees, Butt Kickers

Mountain Climbers x25IC, IST x20IC, SSH x20IC

Mosey to parking lot and … Read More