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F3 MeCa | January 21, 2019

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F3Concord – Calm Before the Storm!! Run Stadium Stairs/Blunt Workout

December 8, 2018 |

Calm Before the Storm!! Run Stadium Stairs/Blunt Workout With Assorted Pain Stations

Warm up: Jog around CHS football practice field doing high knees, butt kickers, karaoke, goose steps

Enter Robert C. Bailey Memorial stadium

Circle up at visitors side concession … Read More

Return to the Homeland

December 6, 2018 |

12 PAX rolled out of their nice, warm fartsacks this morning to get the day started right! 28 degrees said my dashboard as we got things started.

Mosie to the clinic parking lot for quick warmup: SSHs Walkout Merks Downward … Read More

Another Block in the Wall

December 5, 2018 |

Perfect morning – 41 degrees, no H2O and 11 of my best buds.

Grab (1) concrete block, mosey to Wells Fargo – trading off turns tot’n block

  • SSH x 20 IC
  • Left over Right/Right over Left
  • Squats x 10
  • Read More

Homeschool Special

December 4, 2018 |

Mosey to rehab center

SSH’s x 20

5 Herschel walkers

Arm circles forward and back

TP hammie stretch

Down dog in to cobra

Mosey to mall.  Indian run with 2 Peter Parker’s at the back.  1 loop around completed

Stop at … Read More

F3 Concord – Penguin Race At The Beach

December 2, 2018 |

Gloom has resumed. Here on December 1, It’s dark even at 7a now. Not too cold however @ 45 degrees.

So we grabbed up three sand bags and took off for the base of Cavalry Lutheran. Every minute the sandbags … Read More

GOMR – Kannon/Concord (Preblast)

December 1, 2018 |

Alright gentlement it’s time to begin planning for the GOMR (Go Outside Mountain Relay). Details are below and the website below has even more information.

For right now I selfishly want to open this to Concord/Kannon guys only since I … Read More


November 29, 2018 |

14 PAX


Mosey to end of REHAB parking lot with High Skips, easy mosey, karioke,


SSH x 20

ISTs x 20

ALT LEG V ups x 10

2 minute plank with RT/LT leg raises and other variations … Read More

Four Corners

November 28, 2018 |

18 Pax entered the Cold Gloom this morning. Clear, Crisp, 25 degrees.

WARM-O-RAMA: Mosey to Carolina Courts via Union SSH x 25 Mountain climbers x 25 Windmills x 10

THE THANG: 4 Corners (Carolina Courts, OCT, Parking Deck, Concord Engineering … Read More

PB Weds 11/28

November 27, 2018 |

Downtown Beatdown


QIC:  Psycho T

AO:   Old Courthouse Theatre

5:20: Talk about Mack Brown and the Tarheels immediate return to National Prominence

5:30: Let’s run and gun….


Read More


November 27, 2018 |

29 degrees made for a crisp morning with 23 Pax (including 2 Passport Travelers) posting to get it done as Q celebrated 5 years of this crazy thing called F3.

Mosey to Health Alliance parking lot