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F3 MeCa | May 25, 2018

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May 24, 2018 |

66F clear post rain. 18 PAX

Mosey to Lot above Hill 216.


SSH X 30 with Smurf Jack kicker x 10

Long Plank Leg raises RT n LT Peter Parkers Parker Peters Mt Climbers

Gorilla walk Indian Crawls (think … Read More

200’s A Big Number. 

May 23, 2018 |

A solid dirty dozen showed up for the Wednesday beatdown at the OCT.  Weather had a hint of summer humidity and the sweat produced would have made Anvil proud.   


  • Mosey to the Bum wash, but the large PAX required … Read More

Ol Blue Death Train

May 23, 2018 |


Step up onto the OL BLUE DEATHTRAIN


Q Indiana

0520 Say last prayers of thanks for the good blessed life you had

0530 Goodbye Cruel Word; Hello Death Train


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Back to the Basics

May 22, 2018 |

18 men joined the QIC to see what getting back to the basics was all about….and they found out. Mosey around sidewalk of ASEC to rear parking lot for warm-o-rama: SSH’s x 50 IC Mtn Climbers x 15 IC IST’s … Read More

Pollo Loco

May 21, 2018 |

Pollo Loco QIC – Bombero Pollo ASEC 0520 – Laff at Ricks Hair, or Indys lack of! wonder if Anvil shaved and taped prior to pre run then No Show! 0530 – Wait on Skinner then some running and pullups! … Read More

Saturday fun(exercise) day

May 21, 2018 |

7 brave souls fought off the grasp of fartsack and fear of rain and posted for a Saturday beatdown


  • Run to the nuclear reactor
  • SSH x 20
  • Hillbillies x15
  • Merks x 10
  • Yoga merks x 10
  • Yoga hip … Read More

Rastafari Tabata

May 17, 2018 |

16 PAX, nay rain, humid


Run to Rehab for COP

SSH x 25 Jumping ISTs Merkins AS Windmills

Run back to AO Rockpile


Tabata: Standard format; 20sec AYG with 10 sec recovery 8 cycles per exercise

Mt Climbers- … Read More

Pre-Blast – F3 Dads Mineshaft

May 16, 2018 |

You are cordially invited to F3 Dads, The Mineshaft Style!

When – 5/19, 9am – 10am Where – UNCC Lot 7, 8907 UNIVERSITY RD, Charlotte NC 28223 What – Kid friendly, Dad unfriendly-ish workout with refreshments to follow Why – … Read More

Pre-blast: King Tiger 5k & Speed for Need June 2, 2018

May 16, 2018 | | 2 Comments

Mark your calendars for June 2, as F3 MECA hosts our second Speed for Need event of the year at the King Tiger 5k. Launching from Run For Your Life in University City, the race benefits the University City YMCA’s … Read More

Skinner’s build a burpee

May 16, 2018 |

Steamy 68 degrees, but the roads were safe and the rain held off until the prayer at the end. Warmup: Mosey to Forest Hill UMC parking lot

SSH x 20 ISTs x 20

Arm Circles

The Thang #1:

Route 66 … Read More