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F3 MeCa | September 23, 2018

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Kannon

Compounding burpees at the mill

September 22, 2018 |

68° 12 men gathered….10 actually, 2 late arrivals accepted bad info from a KTown local and searched for us in the wrong direction. Mosey to Switzerland for warm o rama SSH x 20 IC Cotton pickers x 20 IC Leg … Read More

3 Ring Circus at the mill

September 22, 2018 |

Warm-up: Mosey to CU 15 SSH, 15 Hillbillies, Lunge Hip Stretch Ring 1: Village Park shelter 10 minutes of 10 Pull ups, 20 Dips run around Merry Go Round (3 rounds)

 

Ring 2: Village Park stage 10 minutes of … Read More

Full body hump day at the mill

September 19, 2018 |

8 men all rolled out of their cozy beds to enjoy this nice beautiful morning…….and for a full body beat down delivered by Sir Topham’s second time as the QIC.

We did our mosey over to parking deck for … Read More

Up…and down the deck we go!

September 17, 2018 |

7 pax braved the waterlogged roadways to see what was in store for Kannonball run day!

Warm-up: butt kickers, high knees, soldier walks, walking knee hugs, and cross overs and then Mosey to Switzerland for…SSH’s x 20 IC, Hillbillies x … Read More

Back to the Parking Deck

September 15, 2018 |

 

 

 

8 men all rolled out of their warm and dry fart sacks  for another morning beatdown delivered by Loafer’s second time as the QIC. After a rather quick and hurried disclaimer we did our mosey over to … Read More

Be the Match 5K Preblast

September 15, 2018 | | One Comment

Be the Match is an organization that works to match patients (often leukemia) who need bone marrow transplants with donors. They run a bone marrow registry and all that’s required to join the registry is a cheek swab. They get … Read More

Simple workout at the Mill

September 14, 2018 |

8 pax decided to get in a workout before all the wind and rain arrives from Hurricane Florence….

Mosey to Circle of Honor for….SSH’s x 25 IC, Cotton Pickers x 15 IC, IST’s x 15 IC, & arm circles

Mosey … Read More

Rooster bootcamp @ the mill

September 12, 2018 |

5 guys decided it was time to put BRR training in rearview mirror and get back to bootcamp.

Warmarama:  Run around horseshoe to Parking deck.

25x SSH

10x Cotton pickers

The Thang: Break out into 3 groups for the following.

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MaBell @ the Mill!

September 9, 2018 |

Mosey to area between the two research buildings. Warmup: SSH x 20 IC Hillbillies x 20 IC Merkins x20 Cotton Pickers x 15 IC

Mosey to RR dumping ground The thing: Grab a Plate Curls x 20 Overhead press x … Read More

Non-BRR Beatdown at the Mill

September 9, 2018 |

3 manly PAX posted at Kannon for a high-humidity beatdown.

Quick disclaimer and mosey to lot between parking garage and Murdock building.

Warm up

SSH x 42 IC (YHC turned 42 on Friday, hence the # of SSH’s)

IST’s x … Read More