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F3 MeCa | July 19, 2019

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A tale of stadium stares and a scared opossum

December 4, 2017 |

Warm up:

Jog around CHS football practice field doing high knees, butt kickers, karaoke


Circle up at CHS football practice field

SSH x 20

Mountain Climbers x 20

Hamstring Stretch

Air squats x 20

Air squats w/kick x 10 … Read More

Cat’s cradle

December 1, 2017 |

14 men took the kickoff from goal line to goal line on a wonderful clear cool morning. Warm-up: Mosey to rehab lot SSH x 20 HillBillies x 15 Mountain Climbers x 20 TP Hamstring stretch 10 count x 2 Karaoke … Read More

Covert mission

November 29, 2017 |

5 brave souls fought off the sack urge and entered the gloom to get their share of exercise and zen for the day in what turned out to be perfect temperature


  • Long run (Indy would have loved it) … Read More

KGB – Rhodina!!!

November 28, 2017 |

AO – Coal Trane


0520 – kholodno

0530 – teplo

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A State, a Carolina and a Duke Fan Walk in to a Bar

November 28, 2017 |

11 Hearty souls gathered on a crisp 27 degree morning to celebrate Q’s 4-year F3 anniversary.

Mosey around parking lot with butt kickers and high knees to lower lot

  • SSH x 20 IC
  • Leg Stretch – side lunges and … Read More

Running Off Holiday Cals w/ El Abogado

November 27, 2017 |

Six pax posted in approximate 30-degree temperature to burn off some Turkey day calories while the large majority of the pax simply laid in bed…The six industrious pax moseyed from ASEC to Beverly Hills Park’s tennis courts where the … Read More

A Blast from the Past BD

November 26, 2017 |

10 Pax showed up today on a beautiful cotton-candy-looking sunrise morning @Kannon. Never mind the cold… it will be forgotten very quickly. The workout is YHC’s very first workout with F3. BigBlue from ‘The Dawg House’ introduced it us back … Read More

Dr Doolitte’s Hillbilly Thanksgiving Homecomin

November 24, 2017 |

21 PAX showed up on a frosty morn of Thanksgiving Day. Most showed up just prior to 6am..ANVIL showed up at 5am to get in some early running reps and to watch Dr Doolittle sleep.


2.7 mile LOOP RUN … Read More

Trip To Skinners Hills

November 23, 2017 |

Mosey to Parking Lot Behind Courthouse

Warmup: SSHs x 20 ISTs x 20 Various and assorted arm stretches

Mosey to the hole, the center, the meeting place of the hills.

The Thang: 20 Merkins

20 … Read More

PreBlast Weds 11/22

November 21, 2017 |


Q – Skinner

AO – Coltrane Webb

5:20 – Gather the family

5:30 – Over the river and through the woods, to Skinner’s Hills we go…

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