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F3 MeCa | May 21, 2019

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2019 AO EH Challenge

April 29, 2019 | | One Comment

Alright boys, this is the official announcement that May 2019 is the month of the MeCa AO EH Challenge!!  For the slightly uninitiated, EH is short for Emotional Headlock…basically the recruitment of FNGs.

This is simple, the AO that recruits … Read More

Stepping Up LMU style

April 28, 2019 |

Mosey to steam plant for warm up

SSH 20

Mtn Climbers 20

Arm circles forward and back

Runners stretch 

Mosey to hospital parking deck

8 burpees OYO at each level. Run up each … Read More

Post Easter beat down

April 25, 2019 |

14 got up to picture perfect weather… Warm-a-Rama: Mosey to Belk parking lot: SSH icx20 TP hamstring stretch Arm circles Hillbillies The Thang: Indian run around mall, back to Belk parking lot: 2 minute plank One arm plank – right … Read More

LMU – you know who it is!

April 25, 2019 |

Warm-up:  Mosey to bum wash:  circle up

SSH x 20

Mtn climbers x 20

Arm circles

Runners Stretch

40 dips

Mosey to bottom of new shiny parking deck

Thang:  3 stations 

The Spider

April 20, 2019 |

Mosey to Hospital Energy Plant for 20 SSH, 15 Hillbillies and 2 10 count Hamstring stretch

Thang: The Spider: 8 cones spread around the Belk parking lot with the 2nd light pole as the hub. Each Pax picks and open … Read More

2 Years Later

April 17, 2019 |

12 men (none of which was Backdraft) came enjoy the beautiful weather and help YHC celebrate 2 years of F3. So with temps in the mid 60’s and humidity in the mid 70’s off we went.

Warm o Rama

Mosey … Read More

A Workout Unlike Any Other

April 17, 2019 |

15 PAX joined YHC on a perfect clear 50 degree morning to hunt birdies.  This is how it went down:


Mosey from OCT to big parking deck by way of Market street for some flatter surface and a better … Read More

How Many Props Can We Use?

April 14, 2019 |

Warm up:

Jog around ASEC doing high knees, butt kickers, karaoke, goose steps


Circle up at lower parking lot

SSH x 20

IST’s x 15

Cotton Pickers x 15

Hamstring Stretch


The Thang

Break out Anvil inspired Wooden Sled for Prop #1

One man pushes sled … Read More

Build A Burpee Workshop

April 10, 2019 |


17 Pax rolled into the gloom to run and burp on a beautiful spring morning.

Mosey to Boys and Girls Club

Warmup: SSHs x 17 Hillbillies x 15 Assorted arm stretches

The … Read More

Giddy Up

April 9, 2019 |

65 and humid.  13 showed.  Proliferation of sweat.  Winter made a mad dash and took spring with it, leaving a mid-summer morn.   WARM UP

Mosey to nuclear reactor

20 SSH’s IC

15 Mtn. climbers IC

Runner’s stretch. (Q provided uninformed advice … Read More