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F3 MeCa | September 22, 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

Stay Motivated

September 20, 2018 |

Temperatures are rising again, as the summer gives us a final reminder that it’s nearing the end. The pax are rolling in, and the QIC has planted the flag…LET’S DO THIS!!!

WARMUP SSH x 20 Windmill x 10 Imperial Walker … Read More

DragonSlayers at Pain Academy

September 19, 2018 |

10 fantastic dudes rolled into the cool morning mist and found dragons, hairburners, and Fire Drills lay ahead.


  • Mosey
  • Karaoke
  • Bear Crawl, Side Step, Crawl Bear progression on the parking spaces
  • Karaoke
  • Mosey
  • Air Squats x 10 IC
  • Read More

Four Corners of……….Fun!

September 13, 2018 |

Five Pax enjoyed a four corners based beat down this morning at the Gunnery. The temperature was nice and cool with a gentle breeze which provided an ideal setting for four corners of fun! We enjoyed lots of burpees, merkins, … Read More

Bus Lot Rocks

September 12, 2018 |

With Hurricane Florence on the way, YHC needed to make some preparations in the back yard that included some generously donated rocks by, the one and only, The Body.  While loading and stacking rocks in my backyard around a storm-drain, … Read More

The Mint Hill “Sharknado” experience

September 10, 2018 |

YHC took the Q and wanted to do a beatdown he had only heard about but never participated.  A little “googleing” here, a mouse “click” there and viola…..the Sharknado experience, courtesy of our fellow Dawgs.  Time to share with the … Read More

A Little Different Kind Of Workout!

September 6, 2018 |

5 Pax made it out today for a little something different……

A quick mosey around the gunnery


Imperial walkers IC x 15

Monkey Humpers IC x 15

Cotton Pickers IC x 15


2 sets each right … Read More

There is no crying in baseball….

August 27, 2018 |

…..or something like that.  When YHC said very innocently, “who’s the Q today” and then got a smart alec response by Toughskins which was, “you know the rule, if you have to ask then you’re the Q”……or some other BS … 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

41 years of Chum

August 13, 2018 |

YHC learned that Chum’s birthday quietly slipped by earlier this month.  We simply couldn’t let that go without recognition so this morning became a celebration of Chum and the number 41… at the group’s expense.

Capri Lap: