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F3 MeCa | January 21, 2019

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Sprint, Pain, Repeat

January 16, 2019 |

7 men came out for a hump day beat down in the 27 degree cold air!

Warmup:  Mosey to  warmarama 25 SSH (IC), 10 Cotton Pickers (IC) and Arm cirlces

The Thang – Sprint, Pain, Repeat! The Pax thought the … Read More

Multi Cam Rucker Raffle

January 14, 2019 |



Tired of borrowing a ruck. Have 10 rucks but need just one more? We’ll here’s you chance!

For just $10 per entry you have a chance at winning this unicorn of a ruck. This is … Read More

Kannonball Run

January 14, 2019 |

8 men decided to hit the week running.

Warmarama – at Dale

SSH x 15 IC

Mountain climbers x 10 IC

Hillbilly x 10 IC

Calf stretches (Clearly I didn’t stretch enough)

The Thang:

Indian run around loop road to West … Read More

Tour de Kannapolis

January 12, 2019 |

Clear and cold. 37°

10 men answered the call to rise and get better!

The group assembled and mosey’d to see our favorite local legend. Circle up around Deddy (#3) for a quick warm-o rama SSH x 20 Hillbillies x … Read More

Give me Fifftee

January 11, 2019 |

15 Wonderful Fellas showed for a cool 27 degree competition workout

Warmup:  Mosey to Flag circle at Ktown City Hall for 20 SSH, 15 Hillbillies, 2 10 count TP Hamstring Stretches

Thangs:  Give me Fifftee – Pax broke into 7 … Read More

Back to the Grind

January 9, 2019 |

8 men decided to remove themselves from a warm bed to embrace the suck.

Warmarama –

SSH x 20 IC

Mountain climbers x 10 IC

Hillbilly x 10 IC

The Thang:

Decided we should begin with a reverse Indian run around … Read More

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

Hills in Kannon

January 7, 2019 |

7 men joyfully awoke to yet another dry morning…now 3 in a row if you can believe it, in search of hills for Trick Daddy…and no, he did not request them.

0529ish…G-Vegas doing his best 2018 impression of Chicken Strip … Read More

Kannon Cross-Fit ….almost

January 6, 2019 |

When: Saturday, January 5, 2019

QIC: Loafer

PAX: Smith and Wesson, G-Vegas, Rawhide, Backdraft, Capt. Morgan, Mighty Mouse, Steel Cannon, Hurdle, Grandmaster, Gunny, FNG Dale Brown, Ragnar

13 PAX decided that on a cool Saturday morning it was better to … Read More

Climbing Ladders

January 4, 2019 |

7 kannon pax were joined by Othello from Mint Hill AO on yet another dreary Friday morning to climb ladders today…’s how it went.

Mosey to 2nd level of deck for 25 SSH’s IC, 15 Hillbillies IC, 25 Mtn Climbers … Read More