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F3 MeCa | January 21, 2019

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Back To School…MOVE! MOVE! MOVE

August 28, 2018 |

5 PAX came out to start the school year off right!

We started out with a little mosey over to the church village with a


Imperial Walkers x 20 IC


Cotton Pickers x … Read More

Thank You Sir – May I Have Another (Burpee) ?

August 23, 2018 | | One Comment

Seven Pax from the Boondocks F3 AO enjoyed a nice stroll around the Gunnery this morning for a burpee inspired workout. The temperature was cooler and the humidity was lower which provided ideal setting for burpees, burpees and more burpees!!! … Read More

Hit the Hills at the Village!

August 14, 2018 |

Five pax from the Boondocks F3 AO enjoyed a stroll thru the Village today while stopping at a few hills to get some incline running in. We took off promptly at 05:30 and passed Thick Burger pulling in 20 seconds … Read More

Tommy “Hitman” Hearns Flashbacks

August 9, 2018 |

4 PAX came out to try something a little different……trying to keeps things FRESH! and motivating at the Gunnery.


A little Mosey over to the far end of the bus lot.

Windmills IC x 15 ea

Toe Touches … Read More


August 2, 2018 |

4 PAX came out to this morning to BRAVE a muggy and very light sprinkle BEATDOWN this morning at the Gunnery. We guess the anticipation of rain scared off a few…..


A short run over to the Bus … Read More

10 EMOM + 20 Tabata = ???

July 26, 2018 |

Nine pax from the Boondocks F3 AO ventured thru the thick fog this morning to attend a Tabata inspired beat down at the Gunnery. We started off at 5:30 with 3 and were quickly joined by 6 more for plenty … Read More


July 24, 2018 | | 2 Comments

With the intention of keeping everyone dry, YHC managed to get everyone drenched.


Mosey around the parking lot, but not too far from the shelter in case the skies opened up. Radar showed it was threatening. Gather under the … Read More

Nickeled and Tripled at The Gunnery !!!

July 12, 2018 |

Six Pax from the Boondocks AO attended today’s triple nickel inspired partner beat down at the Gunnery. YHC including plenty of merkins, sit-ups and running to ensure anyone participating in the challenge got their day off to a good start!

Warm … Read More

GaGa Ball Returns to the Village

July 3, 2018 |

9 pax filled the Village parking lot, some hoping to play some GaGa ball and some surprised to find it on the agenda. But first…

Warm Up

  • Run the School Mile.
  • Bear crawl.
  • Lunge Walk.

The Thang

Is that an album cover or a workout plan?

June 28, 2018 |

Five Pax enjoyed attended today’s beat down at the Gunnery.  It was a cooler, breezy morning and YHC plagiarized (borrowed?) a workout he had seen on several back blasts by Disaster (noted as the DropCloth 500) and Oboe. As they say … Read More