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F3 MeCa | May 21, 2019

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Four Corners with Indian run kicker

April 5, 2019 |

16 hearty pax defeated the late-week fartsack to enjoy a beautiful morning of beatdown. Warm-o-Rama: Ssh x 25 Ist’s x 20

Arm circles Cotton pickers x 10 The thang: – lap (3 burpee Indian run) 4 corners (1) 10 burpees … Read More


April 3, 2019 |

16 PAX; Winter still not finished. Low 30s. Clear. Winds calm.

After late pull in at 528am Q gathers PAX

Mosey to Newest greatest Parking Deck Ever


Cotton Pickers

Down Dog Merks


Each PAX partners UP. One … Read More


April 2, 2019 |

17 on a cool Tuesday morning, determined to represent!  Mayweather stepping out of his car with his tacky orange shoes pretty much set the stage for an epic battle worthy of an 80s music montage…read on.

Warmup:  SSHs, Cotton Pickers, … Read More

BB for Saturday 3/30 – Bracket Buster

March 31, 2019 |

Warm-UP: Jog around ASEC with high knees, butt kickers, karaoke

Circle up at lower lot

SSH x 20

CottonPickers x 10

Mercs x 15

Arm Circles

The THANG:  7 numbers, each corresponding with a bracket position would decide our fate … Read More

Mental and physical health

March 27, 2019 |

Lets take time to recognize the 11 dedicated PAX who chose to meet YHC this chilly “official” spring morning. It was almost 10 then @Buck rolled in on two wheels so the PAX graciously picked him up then off we … Read More

Some of This, Some of That

March 26, 2019 |

20 emerged from the gloom to start the week with good temps and dry weather (not dry ground or pavement however)

Mosey to Steam Plant

  • Mt. Climbers x 20 IC
  • IST x 20 IC
  • Arm Circles
  • SSH X 15 … Read More

F3Concord – Four Mile Run (with assorted pain stations)

March 25, 2019 |

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

Circle up at lower parking lot SSH x 20 Squats x 10 Squats w/kick x 10 Hamstring Stretch Mountain Climbers x 20 Arm Circles

The Thang Four … Read More

Ol Blues March Madness Meltdown

March 21, 2019 |

10 PAX, Rain had pushed thru, 40s ish on TEMPs with a North wind.

Mosey from AO to BELK for COP


SSH x 30

Slow AS x 15

Plank with long warm up Broga including leg lifts, down … Read More

#f3mentalbattle 3/27/19

March 21, 2019 |


When: Wednesday, March 27, 2019

Where: COT of your beatdown

What: F3 Louisville has 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 … Read More

One on One

March 19, 2019 | | One Comment

16 ballers showed up in 30 degree temps to D up in a zone with man to man principles.  This is how it went:


  • High Knees/Butt Kickers
  • Defensive Slides in place of Carioca

Circle up for: