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F3 MeCa | July 19, 2019

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Davis Lake

Day 1 – The HEC: Invigorate

October 2, 2017 | | 2 Comments



The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Show Up And Invigorate There are many ways to “invigorate” or energize men to lead in our … Read More

The Last Saturday Beatdown Before Febreze Gets Tattooed

September 30, 2017 |

7 men posted for what was going to be a modified Murph.   YHC changed plans to accommodate 2-3 of the Pax who were whining about running. Here is what I remember from the modified accommodations:


Run to Harris Teeter … Read More

4 Lakers deep

September 28, 2017 |

4 guys made it out in the gloom this morning to get a good Beatdown with plenty of running and arm workout!

Mosey to the end of parking lot and back to flag

Warmup: SSH x 20IC Windmill x 15 … Read More

Sweet Six At Davis Lake

September 26, 2017 |

YHC signed up to Q on this date a month ago and almost forgot until the familiar signupgenius email hit my inbox Sunday morning. Perfect as I am trying to maintain bootcamps while increasing my mileage. Having a desk job … Read More

The Murph – September 2017 Edition

September 25, 2017 | | One Comment

Five men showed in the gloom for Davis Lake’s monthly Murph. The PAX honored the memory of Lieutenant Michael Murphy and showed support for our men in uniform by pushing their bodies to the limit.

The Thang:

  1. 1-mile run
  2. Read More

Could have been an Epic Beatdown

September 23, 2017 |

15 Pax made to Davis Lake, but only 14 worked out, and YHC didn’t quite make it halfway.  See the moleskin for more detail.

Warm-a-rama: (20x) Side Straddle Hops, Imp. Storm Troopers, Wind Mills, Cotton Pickers (with claps)

The Thang … Read More

First day of fall! Broga is now… The Joint

September 22, 2017 |

18! That’s right 18 Pax showed up to kick off fall and see Comanche’s 5th workout get its name. From this point forward Friday’s workout will be known as The Joint. Here’s what went down.


Clubhouse Beatdown

September 21, 2017 |

13 brave men came out in the gloom on this nice mid 60s morning. The Beatdown was pretty simple but challenging. Here’s how it went.

Warmarama: SSH x15 IST x20 Windmills x15 Cotton Pickers x15 Mountain Climbers x15

The Thang: … Read More


September 20, 2017 | | 11 Comments

                                                     Click here to listen to Laser

Welcome to:

The Fall 2017 MECA HEALTHY EATING … Read More

No Grinder in the Grind!

September 20, 2017 | | One Comment

It was a humid morning in the hills of Skybrook and we were all wondering where is Grinder. Come to find out he went on a mission trip up North to help an FNG.  The PAX survived and we … Read More