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F3 MeCa | August 7, 2020

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Wake for Mayweathers Dead Balls

August 7, 2020 |

A slow gentle walk to upper lot: Grab a block or paver

Warm up

SSH x 25 IC Elbow Plank 1 min AS x 15 IC Elbow Plank 1.5 min MERKs x 15 Elbow Plank 2 min with leg raises … Read More

Old ol’ School

August 5, 2020 |

15 rolled in on a nice morning for of throw back beatdown of sorts

Mosey to lower level of old deck

  • SSH x 21 IC (while dodging traffic)
  • ISTs x 15 IC
  • Mt. Climbers x 15 IC
  • Arm Circles
  • Read More

1000 rep Challenge

August 4, 2020 |

19…make that 18 math whizzes and Tombstone tested their cipherin’ skills.

Here’s how it went down:

Warm up: Mosey to Belk parking lot for COP


Slap jacks x 20 IC

Windmills x 20 IC

Arm circles forward and backward

Read More

BB – Check out my Box

August 2, 2020 |

12 men, real men, showed up to find out what was in the BOX on humid morning.



Run a lap up to Union and back down to AO

SSH x 15

Loose Change x 10

8 Slow … Read More

Quit Horsing Around, It’s Nut Cuttin’ Time

July 31, 2020 |

13 men and Backdraft gathered in the gloom to celebrate the fertility of their leader on the eve of his vasectomy.


SSH x 25ic

Hillbillies x 10ic

Loose Change x 10ic

All sung in cadence, loud and proud, one … Read More

It better be good

July 29, 2020 |

17 pax…some coming in on 2 wheels, set off on yet another muggy, swampy, damp, and oh yes, “moist” summer morn’ to get their sweat on…YHC was threatened that the beatdown “better be good” since I hijacked it from another … Read More

2020 MeCa EH Challenge

July 28, 2020 |

Alright boys, 2020 has been crazy, but with circumstances as they are, there may never be a better time to EH sad clowns.  Men are literally stuck at home with very few workout options with most workout facilities closed.  Adult … Read More

Box of Pain

July 28, 2020 |

73 and sweaty, oh joy!  19 strong

Mosey to Belk Lot

  • Plank to Up Dog
  • Down Dog Ankle Slappers x 10 IC
  • Mt Climbers x 15 IC
  • Arm Circles
  • SSH x 15 IC (just to keep everyone happy)

Read More

Pre-Blast: Afton 2 Year Anniversary Convergence

July 27, 2020 |


F3 Afton – 2 Year Anniversary Convergence

F3 Afton is turning 2!  Come join us for a little Saturday morning celebration in the park.  Free pain will be provided… SYITG!


What: F3 Afton 2 Year Anniversary Convergence Read More

First Annual Matt Hinson “Run for the Roses

July 26, 2020 |


Warm up:

Jog to Central Methodist Church parking lot

Circle up:

SSH x 20

Horse Stretch

Donkey kicks

IST’s x 20

Hamstring stretch

The Thang:

The first annual Matt Hinson “Run … Read More