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F3 MeCa | August 19, 2019

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East Charlotte

Eastland, Hickory Grove, Mint Hill, East WT Harris, Albemarle Rd, Lawyers Rd, & Idlewild Rd Neighborhoods.

Poke-EMOM Go! Go! Go!

July 30, 2016 |


  • Mixed Mode Capri Lap
  • Grab a spot in the Round of Heroes
  • SSH x 20IC
  • Dips x 10oyo
  • IW x 15IC
  • Dips x 10oyo
  • HB x 15IC
  • Dips x 15oyo
  • WM x 10IC
  • Dips x 15oyo

THE … Read More

Mint Hill Benchmark Testing

July 27, 2016 | | 4 Comments

The last Wednesday of every month the pax of Mint Hill will be conducting a series of benchmark workouts. These WIB’s will mark the pax’s progress in the 1st F and give new Q’s a real soft start to some … Read More

What else are we gonna do when its 80 degrees at 430am? Run. Fast.

July 25, 2016 | | 2 Comments

6 pax started but 8 pax finished a sneak-up-on-you gloom time melt fest in the park at Piledriver this morning.


  • Gather round the playground, outside looking in.
  • Wall Merkins x 5 IC
  • hand-over-hand walk down the … Read More

All is not as it seems – Go Pokemon Go!

July 17, 2016 |


  • Mosey to the Memorial (careful to avoid the Pokemon Go players)
  • SSH x 20 IC
  • IW x 20 IC
  • Dips x 15 IC
  • Hillbillies x 15 IC
  • Incline Merkins x 15 IC
  • Windmills x 10 IC
  • Man Makers … Read More

6, 5, 4, 3, 2, 1 . . . repeat 6, 5, 4, 3, 2, 1

July 11, 2016 |

Posted on behalf of Arena

We had 9 Pax trickle in to join us for a nice a humid morning. We moseyed over to the soccer field for a warm up jog around the fields.

Warm up consisted of side-straddle-hops, … Read More

Rock Golf, and then some

July 9, 2016 | | One Comment

9 pax started their weekend on the right foot at The Vet. 9 pax sorely remember 3 holes of golf, F3 style.

WARMUP Mixed mode Capri lap around the parking lot Base running drills high kick to first base karaoke … Read More

Double Bell Pleasure

July 8, 2016 |

3, make that 4 pax, posted for today’s edition of sweat producing, heart pounding, breath taking, Mint Hill Metal meltdown. WIPEOUT WARMUP

• Partner Up with like bell • P1 waiter’s carry 25yds • P2 Merkins • Flapjack till … Read More

F3 Olympics…Boondocks style!!

July 5, 2016 | | One Comment

Yesterday was the 4th of July, but 3 brave souls woke up early to continue the fireworks with an explosive workout! In light of the upcoming Olympics in Brazil, the Q had a great idea of using the Olympics as … Read More

Summer Sweat-ucation

June 29, 2016 | | 3 Comments

8 men slipped out of their fartsack and stepped into the muggy Humpday gloom that is Pain Academy, took their lessons, and are now regretting it from their various office chairs throughout this fair city we call home. WARM-UPRead More

1 year of Mint Hill Metal

June 24, 2016 | | One Comment

6 pax celebrated 1 year of Mint Hill Metal with new blood, 80’s rock, and lots of leg work. After all it is Friday and Friday is Leg day.

COP SSH x 20 IC Slow Merkins x 15 IC Plank … Read More