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F3 MeCa | June 10, 2021

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Kannon Kup 4/21

April 30, 2021 |

Seven men answered the challenge to post to Kannon Kup and try to unseat Java as the perennial winner of the cup. That hope was quickly dashed as numbers were drawn from the Kup and Java and SirTopEm were paired … Read More

Just a bit late….

April 27, 2021 |

7 men got her done on a chilly Friday morning…..0530 and we were off.

After about 5 minutes of running, with no Warm-up in sight, the youngin’ said he thought run day was on monday…oh kids these days.  Continued mosey … Read More

F3Kannon – All ladders, all the time – The Ladder Channel

April 27, 2021 |

Another Tuesday-WeightDay event. What to do to make it different… Howzabout using ladders to the usual boring meal of pain into something your beloved pax will remember with relish?

COP – Nope. Straight to tha THANG.

Tha THANG! 10 sets … Read More

F3-Kannon – F3’s largest Gloom Dial Ever?

April 24, 2021 |

Is this the finally last cold morning in spring? Man I am ready for the > 60’s+ mornings. Gotta get te pax moving to stay warm. Afterall it’s all about making them feel comfortable… 7 pax posted to an overcast … Read More

Let’s work on that pace!

April 12, 2021 |

We ran and had some sprint zones to try and work on our pace and heart rates.

Everyone got around 4-5.5 miles. Not sure how the pace went as the QIC ended up having to walk.

we ran a mile … Read More

Bad Idea

April 10, 2021 |

9 PAX  joined the QIC for a beautiful Saturday morning beatdown. The Q hasn’t lead a Saturday beatdown in a while and didn’t know what to expect. Ended up with 11 total by the end and with sweat a pouring.

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Spiders and Monkey and Bears…oh my!

April 9, 2021 |

8 studs joined YHC for a Friday gloom beatdown. For those who didn’t check the preblast they came not knowing what fun was planned. Indian run to flag poles for warorama

warmorama 30 SSH ic, 20 IST ic, 15 mtn … Read More

F3Kannon – Tuesday Weightday

April 6, 2021 |

Four respects and a wannabe decided to shuck the sheets and beat the dawn with their wings, and weights. Its Tuesday Weightday at Kannon which means bring something to work out with.

COP: SSH 15X Plank Jacks 15X Hillbillies 15X

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Burden Carry

April 2, 2021 |

8 PAX  joined the QIC for a “Good Friday” morning of suffering. The weather turned off cold and windy which made it a tough morning.



IST’s X 15 IC

BSN’s X 10 IC

Arm Circles

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F3Kannon – Murph Practice

March 27, 2021 |

4 pax showed up on a beautiful Saturday spring morning to down their daily dose of pain. YHC spared no ounce of creativity in making sure those who came out would be duly impressed, so he called for a Murph.

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