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F3 MeCa | March 5, 2021

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Stacking the deck!

February 13, 2021 |

4 other F3 pax studs who were not afraid of some cold weather and rain joined YHC for a beatdown in the gloom!  They all came with high hopes and left high on life….must have been from running up so … Read More

the Gremlin redux Kannon style – thrice!

February 12, 2021 |

It was a wee bit chilly and windy as we entered the gloom with some travelers from foreign  lands (across the bridge and from the Stone) totaling 9! The Gloom was to present the remnants of the Gremlin as brought … Read More

Gremlin Redux Part 2

February 9, 2021 |

Five fine fitness phenoms posted, some earlier than others, at the Kannon AO. YHC nearly shipped out due to foot pain, but decided to push through give the day it was his Q and it was Tuesday which meant limited … Read More

Super bowl run!

February 8, 2021 |

4 other men braved the cold and made it out the day after the super bowl. Real men!

we celebrated the 55th super bowl by running. For 55 minutes. All men made it around 5.5 miles +.

prayers- for us … Read More

#f3mentalbattle 2/10/21

February 8, 2021 |


When: Wednesday, February 10, 2021

Where: COT of your beatdown

What: F3 Louisville created #f3mentalbattle where the goal is to bring awareness to mental health issues that affect everyone, with a particular focus on adult men, where mental illness … Read More

F3Kannon – Farmer in the dell

February 6, 2021 |

Needed 5 pax – Got 6.

COP: SSH 20X BSNs 10X Plank Jacks 15X ISTs 15X

More Pain: Station 1: Core Killers / Traveling Merks Station 2: Monkey Humpers/Forward Facing Crab walks Station 3: BTW / LBC’s To-The-Wall Station 4: … Read More

the Gremlin redux! Kannon Style

February 2, 2021 |

you won’t go to da gremlin, so i’ll bring it to you one day at a time until all 16 (15 minute workouts) are done i’m leaving out the 12 miles and a station that won’t be named !!!!, this … Read More

The Kannon Circuit

January 27, 2021 |


After a long hiatus from the Q position one HIM found himself showing up on the  the calendar for the beat down thanks to the thoughtful concern of another PAX. So this was the perfect time to breakout the GoRuck … Read More

Kannon Fun

January 24, 2021 |

10 HIM got together to give thanks for the strength to get out of bed and improve their mental and physical abilities. Muscles were built and calories were burned in the process. The temperature was thankfully 6 or 7 degrees … Read More

PowerHouse and Smurf Jacks

January 20, 2021 |

3 PAX  walked out into the gloom to join the QIC on a beautiful cool clear morning. A small in number but tough in stature group assembled to improve today.


PAX moseyed to Veterans Park for Warmaroma

SSH X … Read More