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F3 MeCa | November 21, 2019

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Now I get It

November 20, 2019 |

It was a dark and foggy morning…Comanche hit double-digits with 10 PAX.  Kotters found their way back, somehow.  After re-introductions, and a disclaimer, we hit it.

Warmup The standard: Side straddle hop, cotton picker plus, hillbilly, and windmill.

The ThangRead More

Full Body Beatdown w/ Tunage

November 16, 2019 |

11 of Afton’s best and brightest braved a morning of 40-something degree weather with steady breezes and dominated a full body beat down, all to a mix of some of Moolah’s favorite tunes.


#f3mentalbattle 11/27/19

November 13, 2019 |


When: Wednesday, November 27, 2019

Where: COT of your beatdown

What: F3 Louisville 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 illness … Read More

X Plank

November 8, 2019 |

Three for a plank themed Joint, and eclectic song mix including hits such as “Frosty the Snowman” ,  “Who lives, Who dies, Who tells your story”- Hamilton soundtrack, “In the air tonight” – Phil Collins and many others from YHC downloaded … Read More

High Suck Factor

November 5, 2019 |

It was a rainy Thursday so we headed to the school to stay dry.



  • Side Straddle Hop
  • Cotton Pickers
  • Wind Mill
  • Imperial Storm Trooper


  • Build Exercise
    • 10 Burpees
    • 20 Air Squats
    • 30 Merkins
    • Read More

F3 MeCa Shirt Pre-order – NOW LIVE!!

November 4, 2019 | | 3 Comments

Do you need an F3 shirt?  Do you not have enough F3 shirts?  Do you need to maybe give away one of your older ones to a new pax and get a fresh one?  Then this is for you.  The F3 MeCa shirt pre-order … Read More

Fellowship is sometimes the best exercise

October 22, 2019 | | One Comment

How many times have you woken up in the middle of the night knowing that you need to be up at 5:10 to make your workout?  Your tired because you stayed up too late due to work, kids, stress or … Read More

The Joint at 41*

October 18, 2019 |

Three Pax for a refreshing 41* stretch finishing with COT,  namearama and a prayer.

Always a pleasure and honor to lead you men.

Thanks for the opportunity.



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Wonder Wall

October 17, 2019 |

Four PAX left the comfort of their warm fart-sacks this morning to gather in the gloom on this cold October morning; and they are better and stronger for it.

After some brief mumblechatter about a couple of HC’s and SC’s … Read More

Mettle 191014

October 14, 2019 |

Mosey around the playard, bball court and get back for warm o rama

WARM O RAMA SSH X 25 Cotton pickers X 15 Mary Catherine X 15 Wind mill X 10 Sherpa squat X10 Low slow squat X 10

Thang … Read More