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F3 MeCa | September 23, 2018

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Ladder of Pain

September 22, 2018 |

It was  a beautiful morning for a beat down 13 pax fought off the urge to spend it curled up in the fartsack and came out to climb the ladder of pain. None of the 13 was Backdraft.


El Ab’s Cinder blocks Special

September 20, 2018 |

15 Pax got down this AM.

Warm-O-Rama at OCT: walk-out merkins (x10 singles); windmills (x5 IC); and, SSH (x10 IC)

Additional Warm-O-Rama at Carolina Courts: Grover-Suicide Burpees (ascend from 1 to 5 burpees)

That Thing:  20 single alternating V-ups OR … Read More

Post Flo Flow

September 18, 2018 |

20 (that’s right) 20 pax gathered for a post hurricane induced cabin fever beat down


Run to the mall parking lot

  • obligatory SSH x 20
  • runner’s stretch
  • ISTs x 20

Lift off for an around the mall … Read More

Frosty’s Hurricane Grinder

September 15, 2018 |

Despite impending doom from the storm of the century, 8 hearty souls took to the gales and torrents to allay their cabin fever. No sign of Gooney or Tick. Warm-O-Rama: High knees, butt kickers, karaoke through the parking lot. Walking … Read More

Be the Match 5K Preblast

September 15, 2018 | | One Comment

Be the Match is an organization that works to match patients (often leukemia) who need bone marrow transplants with donors. They run a bone marrow registry and all that’s required to join the registry is a cheek swab. They get … Read More

PB Sat 9/14

September 14, 2018 |


0650: Up in the morning with the Carolina sun

0700: Gonna sweat in the rain till we have some fun (sung in a grizzled drill instructor’s voice)

Read More

Finish Lines VQ

September 13, 2018 |

17 PAX came out to try something new

Warmup ( to show BayCity the stairs )

Ran to the old Country club stairs

21 SSH

21 Windmills

Arm Circles


Ran back to Belk Parking lot

Started … Read More

PB Thurs 9/13

September 12, 2018 |


QIC: Finish Line

5:20- Trying to remember everyone’s name

5:30- Let’s try something new

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9/11 Tribute BB

September 12, 2018 |

12 men gathered to sweat and respect for a 9/11 tribute workout honoring the 403 firefighters, police officers, and port authority officers who lost their lives while giving life to others. Warmup Quick mosey around AO with high knees and … Read More

Hurricane at Muckle Flugga

September 12, 2018 |

13 PAX in a misty 70F humid morn before the storm.

LONG WARM UP at Carolina Courts


Negative 5 SEC Merkins


Air Squats


Mosey to Muckle Flugga (Top of Greenway).


DIVISION in 2 … Read More