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F3 MeCa | July 15, 2018

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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

Inaugural “QSource Grinder” at Barista Craft!

July 14, 2018 |

10 Leaders got some quality 2nd/3rd F time in at the inaugural QSource Grinder this morning! All but one of them (and I won’t mention Iron Wolf’s name) rolled into Barista Craft after a … 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

Group Q at Pain Academy

July 11, 2018 |

So 5.30am came and nobody claimed to have signed up to Q so we made it a group effort.  It went something like this:

Warm Up lead by Hugo

Mosey around the parking lot with some Karaoke and reverse gear … Read More

QSource Grinders Preblast

July 11, 2018 | | One Comment

Q – A leader who takes responsibility for the outcome.  QSourceThe wisdom from which the Q draws to exercise virtuous leadership. GrinderA periodic, purposeful and proximate meeting between the members of a group to accelerate effectiveness. Source: … Read More

Autumn Craft Beer & Low Country Boil Golf!

July 11, 2018 |

Sandman and I are very much interested in getting some F3 teams together for what is truly an awesome golf experience.  It’s an opportunity for you to enjoy an afternoon of golf and imbibe upon some fantastic craft beers and … Read More

A Carolina Cool 57 Degrees in July

July 9, 2018 |

Warm up:

Mosey over to the fields where we did a few SSHops, Wind Mills, Imperial Walkers and Clock Merkins. (where were you Hugo?, clock merkins are one of your favorites)

Enough warm up, up next Army PT test:

As … Read More

Partner Lift Day Part2

June 29, 2018 |

Hopefully everyone’s arms feel a little heavier today.  YHC decided to reheat an old dish from a couple months ago.

Capri Lap

  • SSH (20x)
  • Cotton Pickers (10x)
  • Shoulder Stretch
  • Grandpa Jacks (10x)

Tha 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

Pain Academy Testing Update – MAX

June 27, 2018 |

9 students of the gloom posted for this month’s episode of benchmark testing.


  • 40 Plank Jacks
  • 30 Dips
  • 20 Walking Lunges
  • 10 Burpees
  • 1 lap
  • AMRAP for 20 minutes


The Q Can’t Read

June 26, 2018 |

It feels like this AO might as well be on Mars, because the QIC was hauling tail just to make it in time to launch the beatdown. Shovel flag planted…LET’S DO THIS

WARMUP Mosey around the parking lot SSH x … Read More