Image Image Image Image Image Image Image Image Image Image

F3 MeCa | July 16, 2019

Scroll to top



12 men and their weights

December 29, 2017 | | 2 Comments

Started with six faithful Iron men, and were soon joined by six more getting some early work with Gulfstream’s GoRuck training. Now 12 strong, we knocked out the following:

Warm-up SSHs x 20 Air Squats x10

Main Event 3 rounds … Read More

1st Annual MeCa Region Winter Party

December 29, 2017 | | 2 Comments

Join your F3 MeCA Brothers and Ms for the first annual MECa Region Winter Party! Guaranteed to be a good time! On January 27th, at 730PM, F3 MeCa will invade the Cabarrus Brewing Company for an all-region blowout! The event … Read More

4 down, 2 to go

December 28, 2017 | | One Comment

16 strong at The Ridge this morning, which means there were 16 that had no idea what we were going to do until we started…but we did it anyway…

Warm-up jog out to the stop sign. SSHs x25 Mericans x10

Read More

Where the Iron meets the road

December 27, 2017 |

6 men ventured out in the cold gloom to put in some miles for the last Road Warrior of 2017 and are stronger for it.

Plenty of good conversation this morning.  Lots of pax spending their Christmas money on new … Read More

Flexible Iron

December 27, 2017 | | One Comment

5 stayed put, fended off the bad guys, and worked on some core strength and flexibility. To the best of my recollection, it went something like this:

Quick warm-up – high knees, butt-kickers, good-mornings, arm circles, neck rolls, etc

Merican/Air … Read More

Operation Sweet Tooth, 2017

December 26, 2017 |

About 25 F3 Brothers and their families came to the Church of God Children’s home this year to honor Sweet Tooth’s memory.  The room was packed and there were close to 75 from F3, including Ms and 2.0s.

For any … Read More

With a little something for the runners…

December 26, 2017 | | 2 Comments

A lucky 13 hit The Ridge to work off the Christmas turkey, wine, etc. That included a visitor from Arizona, a Saturday-only regular as well as a representative from Corporate (who was here to help).

Warm-up Short mosey to the … Read More

Christmas Murph

December 25, 2017 | | 4 Comments

There are a few numerical truths in life:

ONE is the loneliest number, Where TWO or more gather in His name, He is with them, Where THREE or more teenagers gather, stupid happens and TEN posting for The Murph on … Read More

6 Days of Escalade – Day 6

December 23, 2017 | | 10 Comments

13 Men answered the Rail Yard calling by posting and mild complaining.

Here’s how it went:

Warm Up:

  • Mosey to the field.
  • 10 Burpees OYO
  • 20 SSH
  • 20 Imperial Storm Troopers
  • 10 Windmills
  • 15 Mountain Climbers
  • 15 Plank … Read More

6 Days of Escalade – Day 5

December 22, 2017 | | One Comment

11 Men made it to Harrisburg Iron today with their Kettlebells and other heavy items.

This one is a blast from the past,  Black Friday 2014  (It may have been the last time I was at Harrisburg Iron.) Here’s how … Read More