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F3 MeCa | September 22, 2018

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The Dawg House

Diamonds in the rough

September 21, 2018 |

The first year has passed and YHC wanted to spread the Anniversary beatdown cheer to all 11 PAX willing to show up. @Bullseye brought his man card and was ready to go, fresh off of his virgin Q.YHC reviewed his past beatdowns … Read More

10 Dominoes

September 19, 2018 |

12 men at The Dawghouse, 64°

5:30, VQ disclaimer given, off to mosey the parking lot lines.

  • High knees
  • Butt kickers
  • run some lines backwards, forwards

Circle up for warm-ups

  • SSH x10 IC
  • Cotton Pickers x15 IC
  • Read More

Hurricane Of Pain

September 15, 2018 |

After some trash talking on Slack the night before I had to step up and lead. So here is what we did.


Run the lines then circle up for….

  • SSH
  • IST
  • Cotton Pickers

Just four simple things….

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On to the next challenge

September 11, 2018 |

Now that Blue Ridge Relay is in the rear view mirror… it should be time for a break, right?  Nah… we got a record number of Dawgs running half and full marathons in the next couple months, so time to … Read More

A Shot of the Ol’ Whitelighting

September 10, 2018 | | 7 Comments

9 men stepped into the unusually crisp Gloom trying to get better, but not sure what to expect.  Here’s what we did:

Warm up

Mosey to the top of the TriOval

  • SSH x 15
  • IST x 15
  • Windmills x … Read More

Hope Over Heroin Backblast

September 9, 2018 |

YHC wanted to thank the men from MECA for coming out the last two nights and supporting myself and the mission of F3. Thanks to SS Minnow for designing a great flyer and to Sugar to getting us involved in … Read More

RED Friday at The Dawghouse

September 7, 2018 | | One Comment

17 men came out to The Dawghouse in support of RED Friday.  We chose to honor Uecker’s grandfather, PFC Frederick Altschuler, who was in WWII- a POW, Silver Star and Purple Heart recipient.


5:30a, disclaimer given, off to mosey … Read More

Just Keep Moving!

September 5, 2018 |

11 men answered the call to the gloom today for a mid-week beat down.  Hoping to not disappoint, YHC put out the challenge to ‘just keep moving’ from start to finish.  Whether it’s jogging in place or just raising your … Read More


September 3, 2018 |

@Solocup challenged a Dawg on Slack to step up for the WhiteLightning Q so YHC humbly accepted last night around 9:30. 9 Pax represented from The Ridge to leave YHC as the lone Dawg. Apparently @Wexler thought we were Q less … Read More

Iron PAX Challenge Week 4 @ The Dawghouse

August 31, 2018 |

Some got the info of an early start for this week’s challenge on Slack and some didn’t.  Eventually 12 arrived to see what this week’s challenge was about and to put some serious work in.  We launched at 0515 to … Read More