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F3 MeCa | July 19, 2019

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Round and round we go where we stop nobody knows

December 5, 2017 |

0520: Discuss current world events                                                                        … Read More

Grab a partner @ the mill

December 3, 2017 |

Seventeen Kannon boyz showed up ready to work, which included 4 FNG’s. Catfish was late to the party but sprinted through Cannon village to join the fun!!

Warmup: 1 mile run followed by- SSH x 15 Hillbillies x 15 Mountain … Read More

Friday Fun Day @ the mill

December 1, 2017 |

9 pax defeated the fartsack on 12/1 to enjoy a nice 46° beat down.

Mosey to parking garage Quadromania to level 4

Warm o rama SSH x 20 IC Cotton Pickers x 10 IC Arm Circles- forward/reverse

The Thang (12-1 … Read More

Salute to Native Americans

November 29, 2017 |

15 Pax showed up on this balmy 47 degree morning warmest of the week so far. This morning was our Salute to Native Americans which means we did a lot of Indian runs.

Here’s how it went down

Warm O Rama  … Read More

Salute to Native Americans

November 28, 2017 |

0520: Discuss American history                                                                          … Read More

A Blast from the Past BD

November 26, 2017 |

10 Pax showed up today on a beautiful cotton-candy-looking sunrise morning @Kannon. Never mind the cold… it will be forgotten very quickly. The workout is YHC’s very first workout with F3. BigBlue from ‘The Dawg House’ introduced it us back … Read More

After Thanksgiving Trot @ the Mill

November 24, 2017 |

Seven Kannon boyz showed up on a cold morning to work off that Thanksgiving feast from yesterday!

Warmup: SSH x 15 Hillbillies x 15 Mountain Climbers x 15

Thang: Run to flat parking lot for Suicides: 1. Run to first … Read More

Virgin Kannon Q

November 22, 2017 |

With a break week from my Bible Study this week, I thought what better than to discover some new ground with some F3 Brothers. Nice and balmy 45 degrees for my first trip to Kannon. A couple of guys hanging … Read More

Pre-blast: Operation Sweet Tooth @ Concord Children’s Home

November 19, 2017 | | 2 Comments


Hello F3 brothers!

It’s that time of year again where we get to bless the kids at the Church of God Children’s Home.  If you don’t know what this is about, check out last year’s back blast here.

When:  … Read More

Board of pain @ the mill

November 19, 2017 |

10 Fine men showed pre Santa Scramble not worrying about their Boston qualifying time being higher. It was a perfect high 30s morning in Ktown.

Warmup: Jog the sidewalk loop of research center stopping at the UNC building for 20 … Read More