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F3 MeCa | September 23, 2018

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The villain got flat – The Joint

September 21, 2018 |

Five Pax followed YHC out of a doomed plane to catch the villain wearing the last parachute. YHC was feeling tight and sore in the lower half of his body, so…YHC announced that would be the focus of today’s stretch. … Read More

Let the Bodies hit the floor! Let the bodies hit the floor!

September 20, 2018 |

9 Manly Men joined me this morning for a head banging beat down that went something like this:

Warm Up Tempo Squats Invisible Jump Rope 1 minute Abe Vigoda Cotton Picker IST

The Thang:

Hold a plank for 3:21 seconds … Read More

Florence and Her Machine

September 18, 2018 |

15 men came out on a slightly humid morning for a dedication beat down to the many victims of Hurricane and Tropical Storm Florence. They didn’t know it at the time but the workout was structured like a hurricane, testing … Read More


September 13, 2018 |

9 men joined the PAX on this mild morning.  After spying the pallet and a lot go grumbling, we got started.

Mosey to the warm-up with… Side Straddle Hop x15 Imperial Storm Trooper x15 Cotton Picker x15 Windmill x15

Off … Read More

Hope Over Heroin Backblast

September 9, 2018 |

YHC wanted to thank the men from MECA for coming out the last two nights and supporting myself and the mission of F3. Thanks to SS Minnow for designing a great flyer and to Sugar to getting us involved in … Read More

The Joint – September 7th

September 7, 2018 |

They came, they stretched to the sounds of The Avett Brothers station.

Show to know!

Counted off, named FNG Frank (now known as Homer) and prayed us out.

Thanks for the opportunity to lead!

Robins Nest


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AARP Cards, Retirement Homes & #RESPECT

September 6, 2018 |

11 men arose from the fartsack to join YHC for his birthday celebration beatdown at Comanche.  Three of those men (@Hammer, @Ace Ventura & @AstroVan) got up a little earlier than the rest of us for an extra credit pre-run.  … Read More

Super 17

September 4, 2018 |

The Thang:

An 11 man PAX gathered on the gridiron gloom to improve their mind and bodies. Buck Wheat was late but here. I mean no disrespect to my lack of order with cadence… I usually get everything … Read More

Tour De Comanche

September 3, 2018 | | One Comment

With no beat downs listed on Slack for Labor Day, YHC said he would Q a beat down at Comanche. With an hour to work with YHC decided  a tour of the Comanche AO was called for.

Here is what … Read More

Highlands Last Call Combine

September 1, 2018 | | 2 Comments

Many more vehicles than expected arrived to Mallard Creek Park on the first day of September.  The #preblast tweet may have increased the numbers.  A shovel flag was planted, courtesy of Comanche via @RobinsNest and appropriate disclaimer was given.  Mosey to … Read More