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F3 MeCa | February 28, 2021

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Warming Up for the All Valley

February 11, 2021 |

Mid 40’s.  Nice out.  Real nice.  

Mosey to bum wash:  circle up for some warm up

SSH x 20 (I counted this time)

Mtn climbers x 20

Runners Stretch

TP Hammie stretch (led by the legend himself)

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Just Another Tuesday

February 9, 2021 |


Mosey to mall parking lot:

Various Stretches

2 minute plank and some core work

The Thang:

Mosey to top level of deck:

Round of Jack Webbs

Ran top level with exercise at every corner; Mike Tyson’s; star jumps; 60 … Read More

#f3mentalbattle 2/10/21

February 8, 2021 |


When: Wednesday, February 10, 2021

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

F3Concord – Thousand Rep Challenge

February 7, 2021 |

Jog to Carolina Courts

Circle up- Carolina Courts Parking Lot SSH x 20 IST’s x 20 Arm Circles

Stay at Carolina Courts parking lot for Station #1 The Thang:

Ten exercises times ten reps per exercise (100 reps per … Read More

Hole in one?

February 4, 2021 |


Mosey around parking lot with high knees, butt kickers, etc…

20 – SSH

15 – IST

Arm circles

10 – burpees

The ‘thang’

Divide into two groups. Pair off one at a time and putt against each other. The … Read More

F3Concord – Trying to Stay Hard and Warm

February 3, 2021 |

20 Pax entered the Freezing Ass Cold


Mosey to Carolina Courts SSH x 20 Hillbillys x 10

Loose Change


4 Stations Start at Carolina Courts with 13 LBC’s. Proceed to bottom of Old Deck . 13 Mercans. … Read More

F3-Concord – The triumphant return of Bozeman and Ace

February 3, 2021 |

Beautiful morning full of hope and some cold. Per usual Indy and DT got that prized parking spot in the warmth of the parking lot lights.

At approximately 6:30 and 27 seconds we began with a Mosey to bridge … Read More

Hard and wet

January 29, 2021 |

15 pax rolled out on a cool, non-rainy, but still quite wet morning for our daily dose of the DRP in hopes of staying hard.

Warm-up:  mosey to rehab for SSH’s x 25 IC w/homie getting skeerd as we passed … Read More

Where She Goes, Nobody Knows

January 27, 2021 |

WARM UP – Old Deck



Loose Change x10ic 

The only warm up there is as far as I’m concerned, not sure why we even have to spell this out day after day?

Return to the Hill Redux

January 26, 2021 |

Not scared of a little rain and cold and cars and soggy ass and soggy balls. 8 of the hardest MFERs to wear a F3 Concord tri bend t-shirt set out to prove how hard they were. Here’s how it … Read More