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F3 MeCa | March 3, 2021

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F3Kannon – Tuesday Weightday – Silver Edition

January 19, 2021 |

No one showed up this morning except three crusty old men who couldn’t sleep. COP – No COP Da Thang Two-minute Tabata with four stations: 1. Merks/Situps (using cables and weight) 2. One-arm mill press/goblet squats 3. Lateral pullovers/calf raises … Read More

Play day In the Park!

January 17, 2021 |

11 studs showed up for a beatdown and play day at the park. It was a nod to our good pax friend FireChicken who always liked a good beatdown in the park. However Backdraft wants to take all the credit … Read More

Risky’s Birthday Party with Dale!

January 13, 2021 |

5 brave men showed to join the QIC in the cold for his birthday/ F3 anniversary beatdown. Here’s what happened:


  • SSH’s x21
  • IST’s x21
  • BDSN x10
  • Arm Circles
  • 5 Burpees

Once we were nice and warmed up … Read More

Mount Afton Challenge

January 10, 2021 |

On Saturday, January 9, 2021 the inaugural Mount Afton Challenge was held. The goal was to have a challenging and fun race for runners and ruckers, while most importantly supporting a great cause.

This event was a … Read More

say it slowly R U N!!

January 5, 2021 |

Time to stretch it out for the New Year, and find out how bad we behaved during the Holidays!! 10 strong posted to knock the dust off and see exactly where we need to go in this New Year. Over … Read More


January 2, 2021 |

HAHA! Given the mental maturity of our F3 pax (or maybe all F3 pax for that matter) and propensity to amuse each other with farts, inuendos, and other adolescent fascinations, I couldn’t resist a title like this to get you … Read More

10 Years Strong

January 1, 2021 |

6 Poweful Pax gathered in downtown K-town to celebrate 10 years of Fitness, Fellowship and Faith.  The plan was to recreate that first workout from a decade ago. We modified to match our AO and it went something like this:

Read More

Things I Learned in Granite Falls

January 1, 2021 |

5 burly men gathered in the lower level of the parking deck with weight in hand to get a little stronger. Some of them were even on time.  Tuesdays call for lifting somewhat heavy things and today was no different. … Read More

Does BD ever listen?

December 28, 2020 |

6 studly men and an old ornery man joined the QIC for a nice cool morning.

the thang – instructions given or in BD’s case (suggestions given). Run the hills off ridge Ave go to bottom and back up … Read More

Get Lit

December 23, 2020 |

5 of Kannon’s studliest Pax got their dose of the DRP and defeated the mighty warm fartsack this morning.  They showed up at Kannon for the following beatdown.  Was a cold morning, with the mercury trying to hit 30.  Quick … Read More