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F3 MeCa | May 18, 2019

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Kannon

Send Me on My Way

May 17, 2019 | | One Comment

I only have a few more posts in the F3 MeCa region before I move to Granite Falls and become a member of the F3 Hickory region.  I have made so many friends in MeCa and would love to see … Read More

Failure at the Shoe

May 17, 2019 |

Warmup: Mosey to Switzerland for 25SSH, 15 Hillbillies and 2-10 count Hamstring stretch

Thang: Workout took place mosey around the Shoe with 5 heavy rep workout stations.

1. 50 Merkins

2. 25 Burpees

3. 50 Corekillers

4. 50 Star Jumps

Read More

Deconstructed burpee day

May 15, 2019 |

8 gathered on a wonderfully cool spring morning to face the unknown that awaited them in the gloom…Mosey to iron plate pile and then all gather behind the depot for warm-o-rama which went like this…

25 SSH’s IC, 15 Hillbillies … Read More

The LATE LATE Kannon Cup

May 14, 2019 |

Warmarama:  Jog from the deck to the tracks and everyone grab a steel plate.  Then run it down to the big parking lot

The Game:

The timer is one partner lunges to the first parking lot line.  They drop the … Read More

Monday Run Day

May 13, 2019 |

14…that’s right 14 awesome men and a really late Chicken Strip showed up today for a Monday Runday!  5:30, quick disclaimer proclaiming Fire Chicken as the one and only professional.

No warmarama just plain old running.

We started off and … Read More

Beatdown behind the shed

May 12, 2019 |

On a pleasant Saturday morning 5 PAX decided to come out and see what the @Loafer had in store for them.  After a rather quick overview of the mornings activities and disclaimer they were off.

WARM-UP: Moseyed to Switzerland for … Read More

Recovery run day @ the mill

May 7, 2019 |

10 and an FNG showed to see what would happen as the QIC was still complaining about sore legs from the Kannon Cup.

Quick disclaimer for the newbie and we were off.

Mosey like i don’t know where I’m going … Read More

A little Cadre Roony WOD…

May 7, 2019 |

22 great men including one FNG showed up from different surrounding AO’s for an Amway Afton beat down. Some were new to the AO, some were passports from other AO’s, and some wanted one more workout on their way home … Read More

Monday is Interval Day!

May 4, 2019 |

9 war hardened PAX showed up for Kannon run day.  They always know they are going to run, they just didn’t know how hard or how long.

Warm Up: 1 mi jog @ 10 min pace

The Thang: 4x800m interval … Read More

The Joint May 3, 2019

May 3, 2019 |

Five brothers from different mothers joined together in the gloom to stretch. YHC looked up after the first sequence to see a sixth, welcome Mr. Mcfeely!  Here’s what down:

  • Calf stretch on curb
  • 3 sun salutation sequences
  • Breath work
  • Read More