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F3 MeCa | November 18, 2018

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I Entered a Title Here

November 17, 2018 | | 2 Comments

6 men accepted the challenge and posted despite the temps….1 for a Bull Ruck and 2 others posted for the Bull Run (Solo Cup had to go squeeze blood out of a turnip and Pocahontas may still be out there … Read More

The Gremlin Preblast

November 16, 2018 |

What: MECA-wide CSAUP workout in memory of Richard Vito Pinto “Gremlin”

When: January 19, 2019  5:30 AM – 12:30 PM 5:30-6 Arrive/Sign-in 6: Family Introduction/Workout 12: Refreshments (Food and drinks)

Where: UNCC Campus (Start: West Deck, 8724 Cameron Blvd, Charlotte, NC … Read More

Kinetic Kettle Bells

November 16, 2018 | | 2 Comments

Seven showed up to clear skies and literally freezing temperature but all agreed that we were just glad it was dry for once this week. Sticking with the physics theme… can’t solidify if you say in motion so we did … Read More

VQ for Uecker at the Ridge (Rain Delay)

November 15, 2018 | | One Comment

When I showed up, there were 5 guys sitting in their cars like the rain was going to somehow magically stop. It didn’t.  At 5:28 Solo Cup was pointing at his watch and claiming the rain wasn’t that bad, but … Read More

Stretching It Out

November 15, 2018 |

4 Faithful F3 Brothers gathered up at HBurg Town Center for the smartest workout of week to work some kinks out.

Thang: High knees, butt kickers, ball kicks, ankle rolls, arm circles, arms across, arms up and over, forward fold … Read More

Three Bulls in Reverse

November 14, 2018 | | One Comment


  • Run to Roberta, turn right, cross at the crosswalk
  • Left onto RRC, Left onto Morehead
  • Right onto Valhalla, Right onto Williams, Left onto Lakeview
  • Left onto Hudson, Right onto Ford, Left onto 49
  • Left onto Patricia, Right onto Morris, Left onto School
  • Right … Read More

Back to Backblasts

November 13, 2018 |

YHC has all the excuses in the book regarding why I have been horrible about not posting backblasts.  To my shame, I even missed the first visits and naming of a couple FNG’s.  (Sorry PETA and Big House).  I do … Read More

Soggy Shorts

November 13, 2018 | | 2 Comments

5 of Harrisburg’s most HIM gathered this morning determined to defeat the rain and chilly temperatures in pursuit of their DRP. They were successful and wore their soggy shorts home as a badge of honor. Well done fine warriors. It … Read More

Over the hill

November 12, 2018 | | 2 Comments

6 men started things off on the right foot this week.  Today is YHC’s 40th birthday.  A milestone worthy of life reflection.  I won’t bore you … but glad to be part of F3 and how much better it’s made … Read More

Back to Basics

November 10, 2018 |

The workout was basic. But basic got the job done today!


  • X15 SSH
  • X10 Slow Mercian
  • X15 IST
  • X10 Slow Squat
  • x10 Windmill

The Thang

  • Mericans up library steps
  • People’s chair x20 over under
  • Mercians up … Read More