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F3 MeCa | March 16, 2018

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G-Varsity workout @ the Mill

March 14, 2018 |

18 men enjoyed a little friendly competition of running around the “U” on a cold 30 degree morning to get a classic Ktown Beatdown


  • Side straddle hops-50 IC
  • Cotton pickers-15 IC

The Thang

Here is how the … Read More

Parking Deck Run @ the mill

March 12, 2018 |

9 men showed up on a wet gloomy morning ready to get after it in the parking deck.


Fire Chicken assisted with his complimentary SSH as Q waited in regular start area for late arrivals. (G-vegas and Backdraft)

Whetstone Kick-Off Beatdown

March 10, 2018 |

47 PAX showed to kick off F3 MeCa’s newest initiative Whetstone at F3 MeCa’s newest (and best 😉 ) AO. Here is what happened.

Thorough and non-professional, professional disclaimer given. Mosey to the alumni pavilion (wanted to make sure that … Read More

Whetstone Launches in MeCa

March 10, 2018 |

F3 Whetstone launched in MeCa on 3/10/18. Take 13 minutes to watch THIS introduction given by Man Down. Then read the details below and sign up. Thanks to Astro Van for a strong setup with the partner, burden-sharing beatdown. You can … Read More

Kannon@TheMill – Backblast – Barbecuing with Ceramic

March 9, 2018 |

12 Pax posted in the (maybe) last sub-zero day of winter – 25 degrees.

Here’s the drama unfolded:

Run to Brick Pile COP SSH 20x Arm circles {many}x Cotton Pickers 15x

Grab pair of bricks & stop at sidewalk

Indian … Read More

Kannon@TheMill presents – PREBLAST – 3/9/18 – Barbecuing with Ceramic

March 8, 2018 |

Join us for an 45 minute long presentation of the benefits of new ceramic barbecuing techniques – In our case, we’ll use brick to turn meat into shredded toast. AO: Downtown Kannapolis Q: Cupid 5:20 – get the coals glowing … Read More

Whetstone Preblast

March 7, 2018 |

MeCa Pax, Are you in need of “sharpening” in your life that includes but also goes beyond the 1st F? Do you desire to share what you have learned in your life journey so that you can impact the … Read More


March 7, 2018 |

18 PAX, glorious day post rains, cool temps, all ready and eager for the slaughterhouse


Indian Run around AO about .8 miles

SSH x 30 Runners Stretch


Totem- DEFINED as a natural object or animal believed by … Read More


March 6, 2018 |

AO= Kannon

Q = Indiana the Strong and Brave

0520am Gather to pray for Firechicken to overcome his weakness and to gain wisdom

0530am Begin the Happy and Joyous Slaughter where there will be wailing and gnashing of teeth but … Read More

Q’s mulligan fun run @ the mill

March 5, 2018 |

8 Pax showed up for the Q’s mulligan fun run since I was not able to lead last week.


Was held at the F3 Flag just in case we had some late-comers.