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F3 MeCa | November 20, 2019

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Double Decking

November 20, 2019 |

13 Pax entered the Brisk Morning Ready to Double Deck

WARM-O-RAMA: Mosey to Original Parking Deck SSH x 20 Cotton Picker Stretch x 10

THE THANG: Use both Downtown Parking Decks. Start at the bottom of Original Deck. 10 Mercans. … Read More

7 Minutes of Heaven

November 16, 2019 |

7 pax showed up for what had the makings of a good beatdown for Frostbite’s first Q in 6 months. Turns out the workout was only 7 minutes. Couldn’t be that bad, right? Warm-o-rama: Mosey to hospital parking deck. DISCLAIMER. … Read More

The Wheels Return!

November 14, 2019 |

12 men denied comfort and warmth to embrace the suck of a double wheel beatdown under cool and crisp conditions 

WARMUP Cotton Pickers

Slap Jacks



PAX pair off and attack … Read More

#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

Cold Stony Laps

November 13, 2019 |

9 toboggan clad men joined a toboggan clad QIC to get this frigid work.  21 degrees with a 15 degree wind chill?  Time to…

Warm Up

  • Mosey to bottom of old forgotten and jilted deck
  • SSH x 20 (IC)
  • Read More

Popeye’s damp audible

November 12, 2019 |

Warmorama: buttkicks, high knees, goose steps 20 SSH 15 mountain climbers The First thang: 5 station circuit First station: rock pile, 10 bent over row, 10 overhead press Second station: 10 no touch corekillers (tombstone’s new favorite) Third station: pull-ups, … Read More

3.5 mile run w/ pain stations

November 11, 2019 |

Warm up in church parking lot:

High knees, butt kickers, karaoke, goose steps


Circle up- Lower Lot

SSH x 20

IST’s x 20

Mtn. Climbers

Hamstring stretch

Jog to Physical Plant parking lot

Station … Read More

Death By Tabata

November 7, 2019 |

15 PAX. Cold. Clear. Winds Calm.

Indian Run to Belk lot


5 count negative Merks with Leg lifts SSH x 20 AS x 10 Mt Climbers x 15 Runners Stretch

Mosey to lot above 216



Read More

Go Nats

November 6, 2019 |

Low 40s

Warm Up: mosey to the top of the old parking deck

Circle up for SSH, IST, and walk out merks

Mosey to Union St for the thang:

Fresh home from a family Washington DC adventure, I brought home … Read More

Now I know why no one wanted to Q…

November 5, 2019 |

22 PAX emerged from the ‘sack to bask in the teacher workday-fueled glory of ASEC…


  • Mosey to the mall, COP in front of the northeast entrance
  • SSH x 20 (IC)
  • Windmills x 15 (IC)
  • Read More