Image Image Image Image Image Image Image Image Image Image

F3 MeCa | January 20, 2019

Scroll to top



Pre-Gremlin Joint

January 20, 2019 |

10 Pax made it out and Sizzlean called an audible and inside the Manor House we went.

We stood and stretched, kneeled and stretched, sat on our six and stretched, laid flat and stretched and laid on our backs and … Read More

Closing out the Football Season Winter 2019

January 18, 2019 |

Warmup:  Mosey to Belk Parking Lot for 20 SSH, 15 Hillbillies and 2 10 count TP Hamstring Stretch

Thang:  Football – Parking lot marked off 100 yds in 10 yd segments with Pax completing 9 groups of exercises, scoring a … Read More

Sign up to Q if you don’t want to do LBCs on wet field

January 17, 2019 |

Othello, brother from Mint Hill showed up to drum us up about the Gremlin, 10-2 was back after a while, and Sully did show up as well. 9 PAX total, with a quick disclaimer, moseyed for Warm-o-rama


SSH X … Read More

Brace for Impact

January 16, 2019 | | 2 Comments

@Sully hosted a really great beatdown on the 10th anniversary of the Miracle on the Hudson with 35 of his fellow PAX. Unfortunately he had several other commitments related to the anniversary celebration and wasn’t able to post an official … Read More

PB Weds 1/16/19

January 15, 2019 |



5:15 – use silky smooth asphalt at OCT to stretch

5:30 – Embrace the Pain

Be prepared for a run with pain stations; need volunteers to cover 6

Read More

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

Koldplay and Kettlebells

January 14, 2019 |

9 PAX met on this chilly morning hovering at a balmy 34 degrees. YHCs sinuses have been thrashed with kold + low humidity (higher humidity is the ONLY thing I miss about Western New York in the Winter…and the food!), … Read More

F3Concord – LookMeUp Q at OCT

January 10, 2019 |

Mosey to bum wash: circle up SSH x 20 Mtn climbers x 20 Arm circles TP hammie stretch x 3 Runners Stretch 40 dips

Mosey to top of courthouse

Thang: 3 stations OYO Start at the top with 12 of … Read More

Tour of Cox Mill

January 10, 2019 |

After hitting up several on Slack we finally got to see some old friends in the gloom this morning.  10&2 was in the lot waiting when I pulled up but when he exited the truck I questioned who was approaching, … Read More

Were not in Grand Rapids Ranger!

January 8, 2019 |

Thank goodness the National Football Championship game was a blow out so everyone could get to bed early and still make a Tuesday bootcamp.  I was pleasantly surprised when I woke up to see that it was also 51 outside … Read More