Image Image Image Image Image Image Image Image Image Image

F3 MeCa | August 18, 2019

Scroll to top



A.L. Brown style beatdown @ the mill!

March 3, 2018 |

10 Pax arrived ready to receive a K-Town beat down, greeted by frosty temps.

Mosey to AL Brown High School (long route w/ hills) from AO via left on Main St, right on Loop Rd, right on Rose Ave arriving … Read More

Ascending-descending @ the Mill

March 2, 2018 |

13 men including an FNG posted for a blustery day at the mill for a never ending cycle of ascending-descending exercises in the parking deck….

Quick disclaimer for the FNG and mosey to the parking deck for: SSH’s x 25 … Read More

Stairway to Heaven @ the mill

February 28, 2018 |

15 men showed up on a nice brisk morning to enjoy some fellowship and a varsity workout.


  • Run the circle and finish at parking deck.

The Thang:

The Q can get confused easily so decided to go … Read More

Hops Breu

February 26, 2018 |

AO: ASEC Q: Hops 520: Discuss weather 530: Forget about the weather

Read More

1st Kannonball run

February 26, 2018 |

7 pax gathered on a drizzly cool morning for the first official Kannonball run and made it up on the fly as our Q was out sick.

Mosey to first level of parking deck for warm-o-rama:

SSH’s x 25 IC … Read More

All aboard @ the mill

February 24, 2018 |

17 boarded the bus on a perfect low 60 degree morning to make Saturday great.

Warmup: Mosey to the sound lot (love the echo) for 20 SSH + 15 Hillbillies + 2 – 10 count hamstring stretches

Thang: Find the … Read More

Déjà vu Q at the Mill

February 23, 2018 |

For those PAX who posted for Gunny’s beat down on Wednesday, I’m sure you had a little déjà vu this morning!  Even a silver pick up truck in the parking lot.  I wasn’t changing at this point!

15 eager PAX … Read More

A block party @ the Mill

February 21, 2018 |

16 PAX made their way out of the fartsack to post for a beatdown on a beautiful 60 degree February morning. Mosey down in front of City Hall so Amway could say hello to his friends at KPD. Warmaroma was: … Read More

All around the horse shoe @ the mill

February 17, 2018 |

17 pax climbed out of the fartsack for a beatdown on a cool windy morning to start their weekend off right!

Mosey to switzerland and: SSH’s x 50 IC IST’s x 25 IC Slow Cotton Pickers x 15 IC Count … Read More

Special Relativity as it relates to the constant G

February 16, 2018 |

17 PAX for da guest Q; good numbers; Strong indeed

Warm up

All PAX grab a 35lb steel bar from Hipbones truck

Slow mosey around circular track with 35 lb bar (at half way point bar over head for 75 … Read More