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F3 MeCa | February 17, 2019

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Liquid Sunshine Tabata

January 26, 2019 |

18 PAX; Blowing Rain like a Hurricane, 60 degrees. Tabata in the shelter done Hillbilly Style for those of you who remember those. 18 PAX in a circle.

Warm Up

SSH x 10

Arm Circles

THANG; Tabata 40sec AYG, 20 … Read More

Trickdaddy’s farewell

January 22, 2019 |

Warm up:

Mosey around parking lot with high knees, butt kickers, and karaoke; mosey to power station: SSH ic x20 Hillbillies x20 Cotton pickers x10 Arm circles Mosey to Belk Parking Lot

The Thang: Circled up for a series of … Read More

The Gremlin – MECA Inaugural CSAUP – 1/19/2019

January 21, 2019 | | 2 Comments

Approximately one hundred and eight (108) F3 MECA brothers and guests, not including friends of the family and supporters, attended the first inaugural running of  the F3 MECA CSAUP called,  The Gremlin.

For those who didn’t know Gremlin, he was … Read More

D(icy) Run

January 16, 2019 |

15 Pax said no to the comfort of the fartsack and rolled into the 25 degree gloom to get enjoy the pain


  • Run to the post office and circle up for

Trash Plate

January 15, 2019 |

14 Pax came out in surprisingly nice weather to get a nice Tuesday beatdown.


Mosey to that back parking lot (no idea what we call it):

–        High knees

–        Butt kickers

–        Karaoke

Mosey to Belk parking lot:

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Multi Cam Rucker Raffle

January 14, 2019 |



Tired of borrowing a ruck. Have 10 rucks but need just one more? We’ll here’s you chance!

For just $10 per entry you have a chance at winning this unicorn of a ruck. This is … Read More

F3Concord – Popeye’s Concord Highlights Tour

January 13, 2019 |

11 pax gathered on a brisk but clear morning for a tour of where the other half live.

Warm up: Mosey across Branchview to Cabarrus Family Physicians parking lot (formerly Kramer and Eugene’s to the OG’s of Concord) for: 20 … Read More

Sneaking a Peek ….Quadrant 1

January 12, 2019 |

Five MeCa Pax enjoyed a nice and cool morning at The MineShaft this AM and were treated to a advance showing of the Quadrant 1 beat down route for next Saturday’s premier CSAUP event – The Gremlin. We also learned … Read More

F3Concord – Thursday 1/10/18 – Super Secret Beatdown with Finishline

January 11, 2019 |

…Super secret because the preblast never made it out, but those who showed up for the clandestine mission instinctively knew. That’s how the real pax roll!

19 PAX

Warmup Belk

· 20 SSH

· 10 Windmills

· 20 Hill Billies

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F3 Concord – Feel The Burn

January 8, 2019 |

18 magnificent PAX showed up to feel the burn on a perfect winter morning with the PAX’s bi-paxualness on full display — well done Kannon.

Mosey to Rehab parking lot. Buttkicks Leg kicks Karaoke both ways 33 SSH’s, of which … Read More