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F3 MeCa | February 27, 2021

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The Dawg House

LL in the House!!

February 9, 2021 |

13 men hit the road this morning (9 runners and 4 ruckers). I had not been over to the Dawg House in a few weeks, and like Yellowcake always says, you want to show up, sign up to Q.

The … Read More

Heavy Stuff

February 8, 2021 |

4 Dawgs lifted heavy stuff

mosey around and end up by the bricks

10 reps of each, 9 reps of each….5 reps of each

first set of exercises:

Curls – Tricep Ext – OH Press – Shrugs

second set

Plank … 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

Dawghouse takes the Q at Afton

February 6, 2021 |

I don’t get out to Afton as often I’d like to since I usually do 5 days a week at the Dawghouse.  And I know that the best way to make yourself show up is to sign up to … Read More

Dawghouse Bingo

February 5, 2021 |

8 of the toughest braved the drizzle and got their old lady on at the Dawghouse Bingo Hall.


A lap around then back for YHC to get his phone.

SSH x15

Hillbilly x 15

Mountain Climbers x15

Arm circles … Read More

To the moon!

February 4, 2021 |

10 showed up for a frosty jaunt from the Dawghouse. It was a bone chilling mid 20s, and at least I was under-dressed for it, but if I run faster, I’ll stay warm, right? Was a quick crew this morning … Read More

A face we haven’t seen in a year

February 3, 2021 |

Typical warmup of SSHs, ISTs, Windmills, Penny Pickers, Arm Circles.

Run 1 lap (1/4 mile)

get a block

Pharaoh mumbled something about wishing he was at Afton because they have a rule about no blocks if … Read More

The greatest American hero run

February 2, 2021 |

YHC decided that today’s run route would be renamed.  While we know it as the apartments in reverse, today’s run would be difficult and different due to the harsh winds of Concord.  Only the strongest of men could survive these … Read More

Sunny and 70 (somewhere)

February 1, 2021 |




Penny Pickers

Arm Circle

Michael Phelps


In the parking lot, starting at the sidewalk do Triceps extension/overhead press/Curl, 10/15/20, moving to the next road of parking spots each time.  Repeat for 3 total rounds, adding 5 … Read More

Cinders at the T

January 29, 2021 |

YHC gave a hint on Mondays BB that todays beatdown would include the new cinders provided by @Yellowcake. 10 willing PAX joined YHC for the physical and mental challenge being that it was 26 degrees and holding an ice burg. … Read More