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F3 MeCa | March 23, 2019

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Davis Lake

All Star Weekend

February 16, 2019 |

5 Lakers for an All Star weekend beatdown.

  • 15 Side Straddle Hops
  • Mosey (w/pain stations) to basketball court at school
  • 10 Mercans IC
  • 5 Burpees
  • 15 IST
  • 10 Wide grip Mecans YOYO
  • 15 Cotton Pickers
  • 15 Mountain Climbers
  • 15 … Read More

Superbowl Prep

February 15, 2019 |

Late Post here…You’re welcome Farm.


Pass Routes in the Parking Lot.  Every dropped ball meant a burpee (8 burpees)

Mosey to the rocks…Curls, Overhead Presses, Squats (x3)

Mosey to the Hill…Sprint the Hill, 10 Incline Merkins, Mosey to the … Read More

1 All Star on All Star Weekend

February 15, 2019 |

YHC enjoyed the “alone time” during a 3 plus mile job followed by kettle bell exercises.

  • 5 Burpees
  • 30 Chest Prsses
  • 20 Overhead Presses
  • 20 Squats
  • 20 Skull Crushers
  • 20 Upright Rows
  • 10 Burpees


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Davis Lake beach body rediness

February 14, 2019 |

This morning was a nice 28 degrees but we still had 7 HIM to join YHC in a couple rounds of Beach body/pool body preparation! This is how it went down!



Windmill x 15 IC

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Pace Setters

February 14, 2019 |

3 Lakers posted for two miles and several KB exercises.

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Mucha Demostración

February 5, 2019 |

11 PAX posted in the glorious 50 degree gloom.  YHC rolled in at 0525 to find a smokin 2Step and three other pre-runners among the gathering PAX.  YHC always likes to bring a little something new and today would not … Read More

Wet Willy and Richard Cranium

February 5, 2019 |

6 PAX posted for a wet Thursday beatdown.  What else would we expect in Charlotte this year?  The rain has seemed non stop.  What wasn’t expected was a 60 degree morning in mid January.  Laser and Blowout put in a … Read More

F3 Dads @ Davis Lake

February 2, 2019 |

Davis Lake F3 Dads

Your YHC knew that For the beginning of February it was a crap shoot on the weather but 63 degrees made for the PERFECT F3 Dads Beatdown. It started off with a wide range of … Read More

My Fingers Hurt

January 31, 2019 |

7 PAX gathered for a Blowout Beatdown with temperatures somewhere near 20 degrees.  Apparently there is a temperature threshold for being able to comfortably do a lot of merkins and workouts with boulders (pebbles for Meola) as I heard a … Read More

21 degree Run at The Valley

January 30, 2019 |

11 PAX showed up for a cold morning 4 mile run over the river and through the woods.  Nice work by all.


It’s hard to Q from the 6….Major Pain doesn’t like to run with the group…..R2D2 always leaves … Read More