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F3 MeCa | March 23, 2019

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East Charlotte

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

Smurf Jacks, Rock Golf, and Balls to the Wall

June 13, 2015 | | One Comment

Disclaimer given, time to mosey for triple canned warm-up activities


SSH x 15IC (DEUCE) Smurf Jacks x 15IC (yeah we did that, and the yahoos were yelling it about as they drove by on the highway) (DEUCE) … Read More

The Vet kick-off Pre-blast for 06/13/15

June 11, 2015 | | One Comment


It’s finally here! Mint Hill F3’s official start is here! After weeks of workouts on site with Pile Driver I & II, Mint Hill F3 is kicking off it’s Saturday workouts with THE VET.

THE VET is gonna be … Read More

The Ball Wall Crawl

June 10, 2015 | | 2 Comments

6 PAX assembled this morning for a tour of Veteran’s Park in Mint Hill with a bunch of sweat.



Mosey out to halfway point on soccer field track, stopping for

10x Side Straddle Hop

Leg Stretches

10x windmills

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Count to 200

June 9, 2015 |

Warm Up

  • Mosey around parking lot
  • SSH x 20
  • 5 Burpees OYO
  • Cobra Squat x 10
  • 4 Burpees OYO
  • IW x 20
  • 3 Burpees OYO
  • Hillbilly x 20
  • 2 Burpees OYO
  • Plank Jacks x 20
  • 1 Burpee OYO

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Monday is the new leg day (a squat-o-rama)

June 8, 2015 | | 5 Comments

Disclaimer given, time to mosey over to the B-field for a short COP

SSH x 20IC IW x 20IC

Quick Clinic on the finer points of the Full ROM Squat & Lunge

The Thang

Partner up, perform 10 full ROM … Read More

Lessons in the Lexicon for @Sprinky-dink

June 3, 2015 | | 8 Comments

Word spreading on the corner of Fairview and Mint Hill-Matthews (TBH, the Hill really should have top billing) Rd. is that @Sprinkles was looking to increase his knowledge of the lexicon. YHC was happy to oblige so the self-proclaimed “best athlete in … Read More

I'm Probably Going to Regret This

June 2, 2015 | | One Comment

Wow! Hickory Grove Baptist Church’s main campus has a lot to offer. So much so that YHC had a hard time narrowing down the workout plan.  Don’t think we’ll get bored here any time soon.

4 pax posted in the … Read More

The Dawn of Blue Suede Shoes & Bio Hazard

June 1, 2015 | | 8 Comments

Of all the places in all the world to wind-up on the first Monday in the month of June in the year 2015, 18 weary, wide-eyed, men assembled at Mint Hill Veteran’s Memorial Park (i.e. Piledriver) to beat their bodies … Read More

Merkins Over America!

May 25, 2015 | | 5 Comments

Greetings and salad dressings…

As some of you may or may not know, Mint Hill is my home town, I was born in Charlotte but lived in and around Mint Hill all my life.  So of course when F3 impacted … Read More

Scoping Out the Grove

May 24, 2015 |

6 men met up in the Boondocks for the unofficial first workout. We should have parked closer. Here’s how it went:

Warm up:

One lap around upper parking lot.

  • 25 SSH
  • 5 Burpees OYO
  • 20 IW
  • 5 Jump squats … Read More