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F3 MeCa | April 19, 2021

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Backblast, news, and perspectives from F3 Locust

Blocks n Stuff

April 10, 2021 |

Two showed up to brave the most beautiful weather for a Saturday morning!


Mosey around to make sure no other pax in other lots SSH IC 20 Windmills IC 15 Mountain Climbers 10

The Thang

Mosey to the blocks … Read More

What no DORA

April 6, 2021 |

Warm up 20IC SSH 15IC Mt. Climbers 10IC Storm Troopers

Then workout.

Mosey to park playground for some assisted pull ups (3 rounds) max each round.

Partner event 2 – Starburst Burpee- star push-up with a SSH, while PARTNER 2 … Read More

Cindy’s not friendly

March 27, 2021 |

Four arrived for a Locust to meet Cross For Cindy. Q started the F3 disclaimer.

Warm-up 20IC Side Straddle Hop (SSH) 15IC Mt. Climbers 10IC Imperial Squat Walkers

The Thang Mosey to the playground on the other side … Read More

Another Left Turn

March 21, 2021 |

Two began at the central located flag at half staff to keep the momentum going!

Warm up:

SSH IC 15 Imperial Storm Troopers 15 Arm Circles

The Thang:

Mosey to the blocks Going clockwise around park At intersection 1 5 … Read More

Running Burpee Problem

March 14, 2021 |

Two men arrived to find a park full of softball players & parents so they went for a run through the neighborhood.


Mosey to the flag at the corner of the back parking lot. 20IC SSH 10IC Wind mills … Read More

Locust Reboot

March 6, 2021 |

Three arrived for a Locust Reboot. Another gent opted to run, we tried.

Warm-up 20IC Side Straddle Hop (SSH) 20IC Mt. Climbers 20IC Storm Troopers

The Thang Mosey around to get blocks. 10IC Block Curls Leave the blocks in the … Read More

#f3mentalbattle 2/10/21

February 8, 2021 |


When: Wednesday, February 10, 2021

Where: COT of your beatdown

What: F3 Louisville created #f3mentalbattle where the goal is to bring awareness to mental health issues that affect everyone, with a particular focus on adult men, where mental illness … Read More

MeCa Weight Loss Challenge – January 2021

December 20, 2020 |

While we all definitely try, the fact is, you can’t outwork a bad diet.  So…for at least one month, let’s work on that.  As January is the month of new year’s resolutions, it seems as good a month as any … Read More

PAXMiner – The Friendly Attendance App

December 2, 2020 |


  • We have a new beatdown attendance app on Slack – PAXMiner
  • Why? It could help provide knowledge, insight and even maybe some fun
  • Let’s give this a good go to see if this is a useful tool – … Read More

Murder Bunny Field

November 28, 2020 |

Five him’s arrived at Locust to take on Murder Bunny Field!

Warm-Ups: SSH – 25IC Mountain Climbers – 25 IC ISW – 10 IC Windmills – 10 IC ​​

The Thang: Mosey to the football field, grab blocks on the … Read More