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F3 MeCa | September 23, 2019

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Posts By Spud

The New Frontier – Kannapolis

September 5, 2019 |

Yes, you read that right, 16 of Concord’s finest infiltrated Kannapolis this morning and demonstrated how a proper beatdown is done, on foreign soil!!  Somebody post this on Kannon, so they can read and weep.

Warm up: SSH Cotton Pickers … Read More

Spud’s Choice

September 4, 2019 |

15 fine gentlemen joined YHC at our happy hunting ground in Downtown Concord to give our souls to the Drowned God.  Read on for the full story:

Warm Up

Mosey to surprisingly smooth Suntrust parking lot

Finish Line’s Simple Workout

August 22, 2019 |

WARM UP Mosey from AO to Dentist Parking lot Right over left stretch Left over right Stretch IST’s X 10 Merkins x 20 Mountain Climbers X10 THANG Went to the strip (Lee Ann) 7 cones spread about 50 yards apart … Read More

Uncle Rico Special

August 20, 2019 | | One Comment

21 men celebrated YHC’s F3versary by throwing the football around.  70 degree mugginess gave things a solid backdrop.  Here’s how we did it:

Warm up 

Mosey to Belk parking lot

  • SSH x 20 (4c)
  • Hillbillies x 10 (4c)
  • Cotton … Read More

Meet in the Middle

July 30, 2019 |

21 Diamond Rio fans emerged from their fartsacks to figure out what the Q had in store.  A moderately humid 65 degrees made things more enjoyable.

Warm up

  • Mosey via woodsy mess to the dragstrip of dentists … Read More

BackBlast of the Spider

July 23, 2019 |

Warmup:  Quick mosey to corner of Belk lot for my normal 20 SSH, 15 Hillbillies and 2 10 Count Hamstring Stretch


Thang:  It was an 8 piece hub and spoke type workout (Thanks @Popeye for the Hub/Spoke term) that … Read More

Tour de Belk

July 22, 2019 |

In honor of the real Tour de France

Ride a lap around Carolina Mall on mountain bike (0.7 miles) while Pax does an exercise

Jog to Belk parking lot

Circle up:

SSH x 20

Mountain Climbers x 20

Hamstring stretch

Read More

Golden Ticket Workout

July 10, 2019 |

12 HIM(s?) managed a scavenger hunt set up by the Q.  Here’s how it went down.


  • Mosey to first floor of old smelly stuffy deck
  • SSH x 15 (IC)
  • IST x 10 (IC)
  • TP Hammy Stretch
  • Mosey to … Read More

The Infiniti Workout

June 15, 2019 |

10 Pax joined the Q to work out forever.  Perfect 55 degree temps helped them get it done.


  • Buttkickers and Goose Step toe touches.
  • Mosey to front rehab parking lot
  • SSH x 20 IC
  • IST x 12
  • Mountain … Read More

Death By Stoning

May 30, 2019 |

14 unwitting PAX joined the Q today for a rock driven beating.  Muggy 65 degree temps only added to the agony.  This is how it went down.

Warm Up

  • Mosey down to front lot near mall drive for generic … Read More