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F3 MeCa | May 25, 2020

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About Pharaoh



Posts By Pharaoh

Welcome Back

May 20, 2020 |

Per social distancing rules we divided into 2 groups….one group of 10 and one group of 1.

Gave thanks for the day and off we went;

Line up along edge of parking lot. Run to other side of parking lot … Read More

Warmups are for wimps

February 5, 2020 | 1

Mosey – Skips, Lunges, Hi Knees, Buttkickers

Enter the tennis courts and keep running

Merkins in each corner of the tennis courts 5,10,15,20..keep running

Squats in each corner 5,10,15,20

something else  5,10,15,20

CDD each corner 5,10,15,20

Grab some fence:

Tip … Read More


January 9, 2020 |

Mosey – Karaoki – Buttkickers – High Knees

SSH x 15 IC Arm Circles to warm up

Mosey – Prisoner Squats until 6 arrives Mountain Climber – Merkin Medley IC 1 Mtn Climb 1 Merkin 2 Mtn climb 2 Merkin … Read More


October 31, 2019 |

Seven studs and yhc showed to get stronger, discuss historical events and lament the loss of our Railroad ties .

Mosey, butt kickers, hi knees, skips and lunges on our way to the forementioned RR ties. After finding out they … Read More

A Beatdown by the Aged!

October 25, 2019 |

15 Dawgs showed up to get stronger or in the case of one Dawg just to hand off some hardware(the HIM award)

No FNGs so lets go!

Quick Mosey to the hill and right to action (wait no warm up, … Read More

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!

Read More

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