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F3 MeCa | January 22, 2019

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Kannon

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…..here’s how it went.

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

Spelling Bee at Comanche

January 1, 2019 | | 4 Comments

15 Pax, a mixture from Highlands, Comanche, The Ridge, and Kannon decided to start the New Year off right with an elementary-style Spell Your Name(s) beatdown that YHC stole from an F3 Metro Pax who posted it on Twitter.  Thanks, … Read More

Stairs and more stairs

December 31, 2018 |

5 PAX decided to roll out of the fartsack for the last beatdown of 2018. It was a rainy, 50-degree mild December morning, so we posted at the Deck looking for cover.

Warmorama

SSH X 25 IC

IST x 20 … Read More

The Grover

December 30, 2018 |

7 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

Arm Circles

The Thang:

Indian run around the loop stopping every ½ … Read More

Fitness Friday!

December 28, 2018 |

8 men crawled out of their nice warm and hopefully dry beds to join a fun beat down in the deck to test their fitness level on a timed workout!  They showed up all joyous not knowing what I had … Read More

Time to trim

December 26, 2018 |

5 gluttonous pax decided to work on reducing their Christmas food binge eating waist lines this morning at the Mill and here’s what happened…mosey to Dale for

24 SSH’s IC

15 IST’s IC

25 Mtn Climbers IC

Arm circles forward/reverse

Read More

A good ole Christmas Eve Afton Cruise

December 24, 2018 |

16 pax woke up this morning and said, “there’s nothin to it but to do it… lets grind”  We had a good mix of AO’s today…. some Kannon, Afton, The Valley and The Dawghouse! There was also a … Read More

Christmas Kannon Cruise

December 24, 2018 |

2 men refused to let a holiday change their schedule and met in chilly downtown K-town. We stretched a bit, did 25 SSHs (which got the blood pumping and the gas moving) and 10 Cotton Pickers then set off on … Read More

12 Days of Christmas!

December 22, 2018 |

It was a Christmas celebration convergence with Kannon, Concord and Afton on a perfect weather morning!

Warmup:  Mosey behind Credit Union for 20 SSH, 15 Hillbillies and 2 10 count TP Hamstring stretches

Thang: Mosey to Village Park Shelter 1 … Read More

CrossFit in da deck

December 21, 2018 |

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

Warmarama –

Warmup jog up ramps to level 4 then down stairwell to first floor entrance.

SSH x 10 IC

Mountain climbers x 10 IC

Hillbilly x … Read More