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F3 MeCa | May 18, 2019

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Cadre Roony Tribute WOD at the Mill

April 12, 2019 |

8 men decided once again to give the QIC another chance to lead them in a beatdown and for that he is grateful. I dispensed that the workout would be a modified version of the WOD that the QIC did … Read More

Beach body work at the mill

April 10, 2019 |

7 men were greeted to wonderful mid 50’s temps with a slight breeze to cool them off as they attempted to bulk up their beach bodies.

Quick disclaimer about how I am a professional but follow at your own peril … Read More

Take you to school

April 6, 2019 |

Warmup: Mosey from deck to train station parking lot with 20 SSH, 15 Hillbillies, 2 10 Count Hamstring stretch

Thang: It was a moving workout thru schools and education buildings in Kannapolis. First stop First Bank lot for 20 Carolina … Read More

Kannon Cup

April 5, 2019 |

YHC had originally planned for a deck beatdown and based on the rain this morning it was a good call. 5 PAX rolled in to join YHC for competition in another Kannon Cup. Numbered Legos were chosen at random, with … Read More

The Looooongest Ladder

April 3, 2019 |

Disclaimer: I have been snooping around on the Concord Chanel and read Homelands BackBlast from yesterday and it is spectacular. I must tell you it will be a hard act to follow, but here it goes. The Kannon Gents did … Read More

Respectus Maximus

April 2, 2019 |

Well here it is finally someone did not say anything it’s been ready for days waiting to be posted and waiting on someone not to mention it finally today’s the day Grandmaster didn’t flap his gums about it .

5 … Read More

Backstreet’s Back at the Mill

April 1, 2019 |

Seven LARGER THAN LIFE men decided to stop DROWNING in the fart sack, take their CHANCES and answer THE CALL for a run.  Some pax were INCONSOLABLE when they realized who had the Q, but EVERYBODY decided to GET DOWN … Read More

K-town cruise by Gooney

March 31, 2019 |

Low 50’s slight drizzle followed by clear skies! Gather at corner, nope…..gather at deck, nope…….gather at parking lot of pain, sure! 7:05 Unaware of large 5k taking place on OUR turf!

Mosey to data storage center….followed by womens warming up … Read More

Gooney’s iron plate tabata

March 29, 2019 |

Upper 30’s on a clear morning Gather at corner…..5:30

Mosey to abandoned train depot…. Get plates- mosey to parking deck level 2

Warm o Rama SSH x 20 IC Cotton pickers x 10 IC 20 Merkins Arm circles

The Thang- … Read More

F3Concord – Four Mile Run (with assorted pain stations)

March 25, 2019 |

Warm up: Jog around ASEC doing high knees, butt kickers, karaoke, goose steps

Circle up at lower parking lot SSH x 20 Squats x 10 Squats w/kick x 10 Hamstring Stretch Mountain Climbers x 20 Arm Circles

The Thang Four … Read More