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F3 MeCa | June 3, 2020

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Back Blasts

BB&T Corporate Cup — 3/5 (This Saturday)

March 1, 2016 | 1

Team F3:

Looks like we have 25ish runners for the 5K and Half Marathon.

Here’s the deal:

    1. Registration is still open.

2.  Packet pickup info is below (don’t wait until Saturday):

THU | MAR 3:Read More

Instant Q

March 1, 2016 | 7

Good day to be at Rolling Stone for 14 Pax!

Disclaimer then The Thang:

Mosey to parking lot and run the lines frontwards and backwards

circle up

Arm circles to loosen up

Start the medleys:

Merkin-Mountain climber IC

1 Merkin … Read More

Medley’s O Pain

March 1, 2016 | 2

Great morning for a beat down at the Precinct, 47 degrees, amazing sunrise and 6 PAX going hard at it for 45 minutes….

The Thang

Mosey away from the AO to 21 SSH, Mosey some more to 21 SSH/Oops ISP, … Read More

If only the Q could count………….

March 1, 2016 | 2

6 left the comfort of the FS to see what this War Daddy had in store for a lovely Tuesday morning. Simple but effective” is what I am hearing.

Mosey to the playground area, warm up‘s as follows:

13 (or … Read More

Announcing F3 Shadow Tactical Citizen Gun and Self Defense Classes

March 1, 2016 | 15

Charmin (Mike Gentile) and Dribble (Kevin Caldwell) are coordinating the F3 Shadow Tactical Citizen Gun and Self Defense Classes.  All classes will be taught Soke Ray Ferrell and assisted by Charmin and Dribble.   Dribble (Kevin Caldwell) who works out with … Read More

The Day After Leap Day

March 1, 2016 | 2

Yesterday was February 29th. So today a group of male humans gathered at 5:30a to exercise in a parking lot. Here’s how we did it…

Run to the main entrance of HGBC and:

•    SSH x 20 IC •    Imperial … Read More

Russian Mutha

February 29, 2016 | 1

12 academy award worthy dudes started the week off the best way they know how by heading to Mothership Monday.

We ran to the mothership and ran all the way to the top up the dizzyback, did 12 cross fit … Read More


February 29, 2016 | 1

12 made it out into the gloom to do some work in honor of an American Hero.  The weather was primed for a beatdown that was about to go down.


We had two Murph first timers so after a … Read More

Preblast – 2016 Kiawah Marathon

February 29, 2016 | 4

**BOM starting at 7:00 in the Town Center Market, about .20 miles from the start line – the race starts at 8:00.  The early BOM should give ample time for everyone to get warmed up after. Please refer to this image.


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Spartan Race — Sprint, April 9, 2016

February 29, 2016 |

The Spartan Sprint returns to Charlotte on April 9 and we want F3 to be the biggest, fastest team in attendance. Here is what you need to know.

This is the Sprint distance race. That is somewhere between 4 and … Read More