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F3 MeCa | July 15, 2018

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Davis Lake

Inaugural “QSource Grinder” at Barista Craft!

July 14, 2018 |

10 Leaders got some quality 2nd/3rd F time in at the inaugural QSource Grinder this morning! All but one of them (and I won’t mention Iron Wolf’s name) rolled into Barista Craft after a … Read More

World Cup Tribute (minus the flops and rolling around hurt)

July 14, 2018 |

6 Lakers posted on a beautiful Saturday morning.  We are all glad Jordache is feeling better and back.


Soccer exercises

Triple Nickel (Modified)

Rock curls, lunges, overhead press while going up hill

Soccer Exercises

People’s Mary

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Modified Traveling Sharknado

July 12, 2018 |

YHC knew something was up when I arrived at 5:15 and no pax were in site. The pre-run has become popular round these parts. But, with our ring leader on his German boondoggle and @2Step fresh off his Valley VQ, … Read More

QSource Grinders Preblast

July 11, 2018 | | One Comment

Q – A leader who takes responsibility for the outcome.  QSourceThe wisdom from which the Q draws to exercise virtuous leadership. GrinderA periodic, purposeful and proximate meeting between the members of a group to accelerate effectiveness. Source: … Read More

Autumn Craft Beer & Low Country Boil Golf!

July 11, 2018 |

Sandman and I are very much interested in getting some F3 teams together for what is truly an awesome golf experience.  It’s an opportunity for you to enjoy an afternoon of golf and imbibe upon some fantastic craft beers and … Read More

Roll the Dice DL Style

July 10, 2018 |

10 HIM showed up for YHCs last minute Q for some Davis Lake Beatdown gambling. Here’s how it went down:



Cotton Pickers X 20 IC

Windmill X 15 IC


Arm Circles … Read More

Until we meet again

July 7, 2018 |

7 PAX posted on YHC’s last Q before a long business trip.  Since the last time YHC Q’d this specific beatdown it was a weekday and the weekend crew usually includes PAX that don’t post here during the week, YHC … Read More

Holiday week Cruise

July 7, 2018 |

8 PAX posted to end the holiday week with a strong Cruise.  The rain held off and temps were perfect for a morning run.  The route was as follows for a mix of 4.5 to 5 miles among the PAX:

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July 7, 2018 |

4 PAX posted to increase mobility and core strength at another edition of RECOVER.  The Americana play list was in effect and it went down as follows:

Sun Sutation A Mountain Mountain with Arms Overhead Forward Fold Half Forward fold … Read More

4th of July Uno game

July 5, 2018 |

There must have been a lot of celebrating going on yesterday for the 4th of July since only 3 of us posted this nice muggy morning. Since YHC forgot that he had the Q, YHC brought out a recycled winkie … Read More