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F3 MeCa | December 14, 2019

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Low-Impact, Highly Effective

December 12, 2019 |

Sometimes the holidays get even our able F3 pax worked up and stressed out. What else should one expect when dodging cars, navigating pot holes, shivering in the cold, and tripping around on otherwise unlit grounds, sidewalks, and stairs. So, … Read More

Pain stations at Bain

December 12, 2019 |

6 pax decided to enjoy a YHC inspired beatdown with some cinderblocks and other goodies.  It was raining at 525, but as an aspiring meteorologist, I was able to communicate with the clouds and we were rain free by 530.

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The Greenway Moss Creek Cruise

December 11, 2019 |

Good morning gentlemen four men took on the green way moss creek cruise and I think there were five ruckers who started out earlier this morning at 5:00am. We started off with a quick disclaimer and then we went over … Read More

December 9, 2019 |

2 of the strongest survived this morning. I rolled in to a lonely CB lot and was mentally preparing for a solo effort this morning when no less than the man himself, @Heatstroke appeared. Off we went with the mosey … Read More

Hayden Commons Hills Attempt #2

December 9, 2019 |

An attempted repeat of last Monday’s cruise proved futile as Gentle Grizzly was again the only Pax to show for the cruise.  The route was abandoned and a new route was made up as we went along covering 5 miles.  … Read More

Lucky Roll

December 9, 2019 |

Three men tried their luck at the Rail Yard.




20IC Mt. Climbers

15IC Imperial Squat Walkers

1 mile run to the park bike trail

100 Merkin

100 WWI Sit ups

1 mile run back

Dice … Read More

Jugs of Fun at the Mill

December 8, 2019 |

6 middle school minded men rose up on a nice Saturday morning to get their workout on. YHC was celebrating 2 years since his F3 birthday and wanted to dish out a little pain to celebrate.  I had been inspired … Read More

Cinderblocks of fun at the Vet

December 8, 2019 |

3 pax showed up for a cinderblock beatdown Saturday at the Vet.   YHC was out of ideas but asked Chum to bring his cinderblocks and we came up with a workout that brought plenty of pain.


SSW x … Read More

M3 Fun

December 8, 2019 |

Four Pax showed for the Friday fun. After the greetings and disclaimer, we jogged around the HT lot with some backpedals, Kuechlies, butt kickers and high knees. Back at C.B. we did a few cone drills for agility … Read More

Das Workout In Der Winter

December 6, 2019 |

WARM O RAMA was skipped today to make way for GVT (German Volume Training).



10 sets of 10 reps of the following exercises:

  • Single-arm bench press (left hand)
  • Single-arm bench press (right hand)
  • Box squat
  • Good … Read More