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F3 MeCa | May 21, 2019

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Monday is Interval Day!

May 4, 2019 |

9 war hardened PAX showed up for Kannon run day.  They always know they are going to run, they just didn’t know how hard or how long.

Warm Up: 1 mi jog @ 10 min pace

The Thang: 4x800m interval … Read More

The Joint May 3, 2019

May 3, 2019 |

Five brothers from different mothers joined together in the gloom to stretch. YHC looked up after the first sequence to see a sixth, welcome Mr. Mcfeely!  Here’s what down:

  • Calf stretch on curb
  • 3 sun salutation sequences
  • Breath work
  • Read More

The Three Planes of Pain

May 1, 2019 |

It was a beautiful morning and 5 pax decided defeat the fartsack and show off their athleticism.  Here is how it went down.  As we are standing in front of the parking and YHC was preparing to deliver the disclaimer … Read More

Modified MARSOC Short Card

April 30, 2019 |

19 eager men most of whom had returned from a week filled with gluttony and no exercise posted on a perfect temperature morning at ASEC to see what the QIC has in store for them.

Begin to Mosey to parking … Read More

2019 AO EH Challenge

April 29, 2019 | | One Comment

Alright boys, this is the official announcement that May 2019 is the month of the MeCa AO EH Challenge!!  For the slightly uninitiated, EH is short for Emotional Headlock…basically the recruitment of FNGs.

This is simple, the AO that recruits … Read More

The Hobbit – Fellowship of the Ring

April 28, 2019 |

Cool Crisp Spring morning as 3 strong Kannon PAX assemble to recieve the daunting challenges presented by the great and marvelous BD! Wait!! Make that 4! No Wait!! Make that 5!! Yes thats it 5 Pax! Sir Topham and Gameboy … Read More

Yoga at the Mill with Loafer

April 27, 2019 |

The QIC decided to take a different approach to this morning’s workout and do what we all hate but so desperately need.  No, not to listen to @backdraft over and over but instead to spend the morning just doing yoga.  … Read More

Double down Brazilian Hill day

April 22, 2019 |

9 pax arose on a chilly spring morning and assembled at the parking deck to await their fate for Kannonball run day…

warm-up: Mosey to church at Elm, approximately.64 miles and completed 15 SSH IC, 15 IST IC, 15 Cotton … Read More

Easter Trivia @ the Mill

April 20, 2019 |

Warm-up: Mosey to the Purple Heart Memorial



10 Windmills IC

10 Hillbilly’s IC

Some arm circles for Grandmaster(no show)

YHC brought trivia questions about Easter. Before we started the questions, I brought a penalty … Read More

Accelerating The KING at the Mill

April 19, 2019 |

8 SUSPICIOUS MINDS and one HOUND DOG gathered in the gloom, strapped on their BLUE SUEDE SHOES and prepared to get ALL SHOOK UP. Even though no Concordians made it across the bridge for a workout IN THE GHETTO, … Read More