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F3 MeCa | January 21, 2019

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Davis Lake

Gremlin’s VQ Repeated at Davis Lake

January 15, 2019 |

7 men came together to unknowingly start the celebration of Mint Hill’s Gremlin a little early. Half of us showed up on time. The other half took their sweet time (@2Step, Meola, PETA). The workout was simple but effective and … Read More

Multi Cam Rucker Raffle

January 14, 2019 |



Tired of borrowing a ruck. Have 10 rucks but need just one more? We’ll here’s you chance!

For just $10 per entry you have a chance at winning this unicorn of a ruck. This is … Read More

Pearls on a string Beatdown

January 12, 2019 |

4 HIM posted for a Pearls on a String Beatdown Qed by YHC!  The Beatdown was quite simple and didn’t involve a Winkie since it was made up as I went along.


stretching legs since YHC and Laser ran … Read More

Burpee Broad Jump Beatdown

January 11, 2019 |

Warm-o-rama: Side Straddle Hops, Imperial Storm Troopers, Windmills, Merkins, Mountain Climbers, Air Squats

The Thang: start at the entrance

  • 5 Burpee Broad Jumps
  • Mosey to the first curb
  • 10 WW II Situps
  • Mosey to the 2nd curb
  • 15 Merkins
  • Mosey to … Read More

Burpees For The Six

January 8, 2019 |

8 PAX showed up on a balmy January morning.  Apparently as the temperature rises, so too does the attendance (Sign Up for the Red Pill Challenge!).  I was given the challenge by Laser to come up with an absolute beat … Read More

Challenge Patch Program: The Red Pill Challenge

January 7, 2019 | | 2 Comments

Introducing the F3 MECA Winter 2019 Challenge: The Red Pill Challenge.  This challenge is designed to encourage pax to increase their number of posts through the colder winter months. Historically, many AOs have seen a decline in posts as the … Read More

The right foot

January 1, 2019 |

6 PAX decided to start 2019 on the right foot by posting to the Jan 1 bootcamp. Blowout showed early for a solo pre-run and announced that he was an HC for SMR much to YHC’s excitement.  Apparently the persuasive … Read More

Last Friday of 2018

December 28, 2018 |

One Laker for KB’s for the last Friday workout of 2018.

  • 20 SSH
  • 5 Burpees


  • 15 KB swings
  • 15 Curls
  • 15 Overhead Presses
  • 15 Sumo squats
  • 15 Arm extensions
  • 10 Lawn mowers (each arm)
  • 10 Lunges … Read More

Christmas Eve beat down

December 24, 2018 |

6 guys showed up today for an impromptu Christmas Eve beat down. I didnt really have anything clever planned but the fellas helped me out. We added in Ho Ho Hos as we ran through the tunnel and random Christmas … Read More

12 Days of Christmas

December 22, 2018 |

5 Lakers enjoyed the 12 Days of Christmas!

1 – Burpee

2 – Jump Squats

3 – Plank Jacks

4 – Mountain Climbers

5 – Hand Release Mercans

6 – Mercans

7 – LBC’s

8 – Air Squats

9 – … Read More