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F3 MeCa | March 26, 2019

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Some of This, Some of That

March 26, 2019 |

20 emerged from the gloom to start the week with good temps and dry weather (not dry ground or pavement however)

Mosey to Steam Plant

  • Mt. Climbers x 20 IC
  • IST x 20 IC
  • Arm Circles
  • SSH X 15 … Read More

F3Concord – Four Mile Run (with assorted pain stations)

March 25, 2019 |

Warm up: Jog around ASEC doing high knees, butt kickers, karaoke, goose steps

Circle up at lower parking lot SSH x 20 Squats x 10 Squats w/kick x 10 Hamstring Stretch Mountain Climbers x 20 Arm Circles

The Thang Four … Read More

Ol Blues March Madness Meltdown

March 21, 2019 |

10 PAX, Rain had pushed thru, 40s ish on TEMPs with a North wind.

Mosey from AO to BELK for COP


SSH x 30

Slow AS x 15

Plank with long warm up Broga including leg lifts, down … Read More

#f3mentalbattle 3/27/19

March 21, 2019 |


When: Wednesday, March 27, 2019

Where: COT of your beatdown

What: F3 Louisville has created #f3mentalbattle where the goal is to bring awareness to mental health issues that affect everyone, with a particular focus on adult men, where mental … Read More

One on One

March 19, 2019 | | One Comment

16 ballers showed up in 30 degree temps to D up in a zone with man to man principles.  This is how it went:


  • High Knees/Butt Kickers
  • Defensive Slides in place of Carioca

Circle up for:

More than a workout

March 16, 2019 | | 2 Comments

As the clock struck 6:55 YHC started to get concerned I might be pushing the sled on my own when all of the sudden out of the darkness came an electric bike at that point I knew the party was … Read More

40th birthday bash

March 15, 2019 |

12 showed up for some beautiful weather. mosey to neurosurgery center: SSH x20 ic TPs hamstring stretch – 1 a thousand – 4 a thousand arm circles mosey to picnic tables at back of beverly hills playground: the loop: 20 … Read More

Ode to Skinners Hills

March 13, 2019 |

10 faithful made the trip to what may be the last “authentic” workout on Skinner’s Hills.  The cracked and sinking concrete is soon to be replaced by fresh pavement.

Mosey to Bum Wash

Warmup: SSHs x … Read More

Ladders & Pull-ups

March 12, 2019 |

17 pax arose to join the mighty Fire Chicken to see how easy, or hard, the beatdown would be in the gloom….Mosey to rehab center parking lot for…

SSH’s x 25 IC, Mtn Climbers x 15 IC, Hillbillies x 15 … Read More

Concord Bus Stop

March 9, 2019 |

Warmup: Lower mall parking lot with 20 SSH, 15 Hillbillies, 2 10 count Hamstring stretch and some Michael Phelps

Thang: 12 Stops the consist of one unique exercise then 12 Merkins

1. Belk Corner: 12 Dips + 12 Merkins

2. … Read More