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F3 MeCa | January 21, 2019

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Mint Hill

Farmwood, Morris Farms, Bain, Clear Creek, Truelight Church, Wilgrove, Fairview, Goose Creek, Flowes Store, Midland, North Stallings, Stevens Mill, and other area neighborhoods in and around Mint Hill, NC

Today is day 17 of 2019!

January 17, 2019 |

Five Pax enjoyed a frosty morning working on improving themselves together at Boondocks – The Gunnery this morning. YHC had prepared two different beat downs based on attendance (odd or even number of participants) so we got started at 5:30 … Read More

Pain Academy Lesson 2019-003

January 16, 2019 |

11 pax gathered round the shovel flag for this morning’s lesson. YHC previewed a little of what they could expect for part of The Gremlin this Saturday. But first a moment for safety and the disclaimer.


Yes, we ran…

January 15, 2019 |

At 0455, two brave souls arrived on the gravel lot above Veterans Park (The Vet) in Mint Hill.  Clock struck 0500, no one else showed, so we ventured out to memorialize our friend, Rick Vito Pinto (Gremlin), with a run … Read More

Rick Vito Pinto “GREMLIN”

January 15, 2019 | | One Comment

13 Men stepped into the frosty Gloom looking to get a little better.  In anticipation for Saturday’s Gremlin workout, and since Sunday was the one year anniversary of his passing, YHC decided to utilize a Spell Your Name Workout to … Read More

Old Glory comes to Piledriver

January 14, 2019 |

No one signed up to lead this weeks #Piledriver pain installment so YHC took matters in his own hands.  Unlocking the vault for a peek into the past, I decided that it was time again to run “Old Glory.”  Pax … Read More

Sneaking a Peek ….Quadrant 1

January 12, 2019 |

Five MeCa Pax enjoyed a nice and cool morning at The MineShaft this AM and were treated to a advance showing of the Quadrant 1 beat down route for next Saturday’s premier CSAUP event – The Gremlin. We also learned … Read More


January 11, 2019 |


  • SSH x 20IC
  • Weird Hand Sniffing Merkins x 5IC
  • Catch Me If You Can
    • Normal Route out to the Entrance Monument
    • 2 Burpees for every catch


  • CIABATTA #1 – BACON BELLS (10 rounds, 20s work, 10s rest)
    • Alternating with the following

Loaded Dice

January 9, 2019 |

Eleven men showed to roll the dice. The Q added some different styles to this morning workout. A very short disclaimer,


  • Mosey reverse gear, forward reverse, forward around the parking lot. Circle up SSH x15 (IC)
  • LBC x … Read More

Hey! A Dry Mild Day

January 9, 2019 |

7 Pax came out this morning for a Beatdown.

Gave the disclaimer and got right to it


Bear crawl uphill to the Y shed (pax weren’t to happy, they say bear crawl is not a warmup).

Mosey across … 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