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F3 MeCa | January 21, 2019

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Learning about shapes

January 10, 2019 | | One Comment

On this brisk morning 11 mighty men beat the fartsack and came to The Ridge for YHC’s first Q of the new year.  A new face was there and an old face made an appearance also.  The clock hit 0530 … Read More

Keep Rollin’ Rollin’ Rollin’

January 9, 2019 |

Two H’burg broga warriors opted for the smartest workout of the week on this breezy morning with a chill in the air. YHC dusted off the tennis balls for a mix of stretches and poses while rolling on tennis balls … Read More

3 sided box?

January 9, 2019 |

6 men did a Tempo run through the Burg this morning.  There were only 5 of us to start … or so we thought.  One showed up a couple minutes late and followed us without any lights or reflective gear … Read More

Luck and Math

January 8, 2019 | | 4 Comments

14 made the right choice this morning and showed up to let luck lead their fitness. YHC showed up with a foam dice. All exercise counts were based on multiple of the dice. Multiples determined in advance


Challenge Patch Program: The Red Pill Challenge

January 7, 2019 | | 2 Comments

Introducing the F3 MECA Winter 2019 Challenge: The Red Pill Challenge.  This challenge is designed to encourage pax to increase their number of posts through the colder winter months. Historically, many AOs have seen a decline in posts as the … Read More

Back to the Grind

January 7, 2019 | | One Comment

6 men made the hard choice this morning and starting their week right.  It’s easy to sleep in, hit the snooze button one more time, or think of at least one excuse why you don’t need to go this time.  … Read More

Aerobic and Anaerobic Training

January 5, 2019 | | One Comment

14 HIM, approached today’s deceptively simple workout with some trepidation.

Warm Up

  • SSH x 15
  • Run in place 30 sec
  • Cherry Pickers x 15
  • Michael Phelps 30 Sec

The Thang

Mosey on down to the Lower Lot

Partner … Read More

KB Rook with some Crazy Train mixed in

January 4, 2019 | | 2 Comments

Eleven mighty men of H’burg showed up this morning for a KB beat down. Great turn out for a rainy morning in January.  YHC dusted off the Rook card KB workout, put on the Spotify #CrazyTrain mix, and modified as … Read More

Stick in the Eye or Death by Semi

January 4, 2019 | | 7 Comments

4 men, of unequal speeds, put in a 6-mile ‘Tempo’ run in preparation for the Myrtle Beach marathon, which is coming up too soon on March 1st.

What is a ‘Tempo’ run exactly?  Still not 100% sure, but what we … Read More

Climb The Ladder

January 3, 2019 |

Was not sure what to expect at this morning’s beatdown. Rain in the forecast and only one HC on Slack. Was pleasantly surprised when I rolled into the parking lot at 5:27 to see two cars already there… and @practice … Read More