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F3 MeCa | January 26, 2021

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Use this category for any news, blasts, or CSAUPs for the whole region.

Mega Serpentine of Doom

January 23, 2021 |

Decided to drive out to see what all the fuss was about at Clean Slate at Porter Ridge High School.  And what I found was one of the best AO’s in the entire network.  There is space to do just … Read More

Some Beginners YIN at Broga

January 21, 2021 |

A nice size group of dudes joined at Sanctions for a little YIN flavored routine at this morning’s Broga McStretchy Pants and the music fit the bill…sorry Phil Collins fans!  I promise you that even Jesus liked the music as … Read More

F3Kannon – Tuesday Weightday – Silver Edition

January 19, 2021 |

No one showed up this morning except three crusty old men who couldn’t sleep. COP – No COP Da Thang Two-minute Tabata with four stations: 1. Merks/Situps (using cables and weight) 2. One-arm mill press/goblet squats 3. Lateral pullovers/calf raises … Read More

Q by Pizza Box

January 11, 2021 |

Before the workout I stated we would have low mileage due to the the side-effects the Afton Challenge that a few of us brave souls were enduring.  And upon our surprise of showing up this morning we had Windex show … Read More

Bean the Q

January 6, 2021 |

Arrive at 0528:30 and disclaim while I finish getting dressed.

Run around Main Bain(that’s what the staff calls it anyway) to the bus lot for COP



10 Merkins


9 Merkins

Happy Appy

8 Merkins


7 Merkins

Read More

Brighton Early: Chilly Morning Run 01-05-21

January 6, 2021 |

11 Pax arrived on a chilly morning with the threat of rain on the horizon to push them selves and strengthen their bodies. Booyah introduced himself as the new Site Q and instructions that he will always be running the … Read More


January 2, 2021 |

HAHA! Given the mental maturity of our F3 pax (or maybe all F3 pax for that matter) and propensity to amuse each other with farts, inuendos, and other adolescent fascinations, I couldn’t resist a title like this to get you … Read More

F3 At a Decade: Dirty Diapers and Dead Cats

January 1, 2021 |

A decade ago, in a middle school parking lot not far from here, 30+ men gathered to workout together. What began so simply has grown to so much, and today (1/1/21), 18 men of MeCa gathered at the AO formerly … Read More

PREBLAST: 2021 Post Challenge

December 31, 2020 |

Following the success of the 2020 Post Challenge (thanks @poutine) we will be reupping the challenge for 2021, but with slightly altered stakes.

Instead of patches for 100, 150, and 200 posts, we’ll be ditching the 100-Post patch in favor … Read More

Box Sprint Circuits With Kettlebells

December 28, 2020 |

9 PAX braved the heat wave for some short distant sprints and kettlebell exercises.  Called them box sprints since we ran the outer portion of each side of the soccer field (x2) with the field itself kind of being a … Read More