Fab 5

• Mosey around clubhouse
• 15 Side Straddle Hops
• 10 Mercans IC
• 5 Burpees
• 15 IST
• 10 Wide grip Mecans
• 15 Cotton Pickers
• 15 Mountain Climbers
• 15 Windmills
• 5 Burpees
• 20 Apollo Onos
• 20 LBCs
• 15 Plank Jacks
• Mosey to Capitol … Read More

Send Me on My Way

I only have a few more posts in the F3 MeCa region before I move to Granite Falls and become a member of the F3 Hickory region.  I have made so many friends in MeCa and would love to see … Read More

A Little AMRAP Never Hurt Anybody

4 HIM posted on an unusually cool May morning for some cardio and upper body AMRAP.  YHC was hoping for a large crowd this morning but it seems that the fartsack got the better of a lot of our PAX! … Read More

Partner Beatdown on the Lake

6 HIM posted for a Davis Lake Partner Beatdown with a little chillier weather than normal.

The Beatdown Round 1- Partner 1 runs to each of the designated cones marked all the way up to 40 yards and rotate until … Read More

3 years and Counting

8 men gathered for the beatdown at Davis Lake this morning.  This week marks 3 years since I joined F3. Thanks for everyone’s support at Davis Lake and other AOs through the years!  Here’s the beatdown short version:

… Read More

44 Minute, Low Impact Beatdown

Four men were ready to go when YHC arrived fashionably late at 5:31am due to some…miscommunication issues with the M. After over twelve hours of driving to be in attendance at a funeral on Saturday and wedding on Sunday, with … Read More

Cuatro de Mayo

Tres Lakers posted for Custro de Mayo.

• Mosey around clubhouse
• 15 Side Straddle Hops
• 10 Mercans IC
• 5 Burpees15 Windmills
• 5 Burpees
• 20 LBCs
• 15 Plank Jacks
• Mosey
• Incline Mercans 3x
• Dips 3x
• Decline Mercans 3x
• Mosey to rock … Read More

A Nice Day For Some Quadraphilia

5 HIM started their day off right by posting for a glorious leg beatdown in the gloom. YHC was still feeling sluggish from the SMR the previous weekend and decided  to “shock” his legs back into their normal working order. … Read More

Where’s 2 Step?

With a good chunk of our DL crew out at SMR, there were only 3 PAX posting for a Saturday morning beat down… 2 Steps car was in the parking lot, but he was nowhere to be found.

Warm-a-rama

After … Read More

2019 AO EH Challenge

Alright boys, this is the official announcement that May 2019 is the month of the MeCa AO EH Challenge!!  For the slightly uninitiated, EH is short for Emotional Headlock…basically the recruitment of FNGs.

This is simple, the AO that recruits … Read More