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F3 MeCa | May 21, 2019

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Presidential Fitness Challenge

May 21, 2019 |

19 brave souls joined the Q this morning to seek betterment on a humid 60 degree morning, and this is how we did it:


  • SSH x 20 (IC)
  • mountain climbers x 15 (IC)
  • Hillbillies x 10
  • Cotton Pickers … Read More

Uncle Rico Meets LaFawnDu

May 17, 2019 |

17 PAX on the last beautiful morning before the Solar Flare Occurred and torched Mother Earth


Mosey around AO. Grab a 25lb paver or 35lb Cinder Block behind IV drug shelter along the way


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Send Me on My Way

May 17, 2019 | | One Comment

I only have a few more posts in the F3 MeCa region before I move to Granite Falls and become a member of the F3 Hickory region.  I have made so many friends in MeCa and would love to see … Read More

F3Concord – Border Wall Beatdown

May 15, 2019 |

22 men gathered on a cool morning with low humidity.

Warm o Rama Mosey around ASEC parking lot for high knees and karaoke and up to the rock pile.

Circle up SSH x 20 IC Cotton pickers x … Read More

4 Mile Pain Station Run

May 11, 2019 |

4 Mile Pain Station Run…

Warm up:

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

Circle up at lower parking lot

SSH x 20

Air squats x 15

Air squats with ¼ turn … Read More

Mr Robert Frost Beatdown

May 8, 2019 |

15 PAX. warm-o-rama @ OCT: -arm circles -walk-out merks -soldier kicks and windmills -plank and v-ups or ww2s That thang: Indian run (0-3 burpees/each pax decides) from OCT to top of old deck and u-turn back down to Carolina Courts … Read More

A little Cadre Roony WOD…

May 7, 2019 |

22 great men including one FNG showed up from different surrounding AO’s for an Amway Afton beat down. Some were new to the AO, some were passports from other AO’s, and some wanted one more workout on their way home … Read More

F3Concord – Squad Circuit

May 7, 2019 |



twenty two pax posted this morning. Easier to list who didn’t show up instead. S’all good though! There’s plenty on the buffet bar at the House O’ Saints…

Warmup – Parking lot stretches – High kicks Round Houses … Read More

Grover-ish but Linear

May 3, 2019 |

Weather was at that great spring temp for a beatdown of movement and Concord tour – 14 Pax heeded the call.

Mosey to old parking deck

  • SSH x 20 IC
  • Squats x 15 IC
  • Downdog Shin Slaps x 20 … Read More

Shake and Bake

May 2, 2019 |


Q arrives late at 530 Driving son’s Toyota after Qs trunk no cranky.

Shake and Bake is yelled to gathered PAX bunched up like deer in headlights

Mosey to Parking Lot above Hill 216 … Read More