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F3 MeCa | May 21, 2019

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The Dawg House

White Lightning!

April 22, 2019 |

Nine men came to the speedway for some Monday morning sweat. Five got in some solid core and upper body work. Four took some spins on the roads around the track

Mosey across parking lot with butt kickers and high-knees.

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High Five Day aka Couples Therapy

April 19, 2019 |

A brief disclaimer was given amidst a heckling crowd.

Starting off High Five Day on the right “foot”- Indian Run around the parking lot. High five as you pass

Warm-o-rama: SSH x 15 Cotton pickers with claps x 10 Hillbillies … Read More

Time to ride The Rocket

April 18, 2019 | | One Comment

12 Dawgs (10 runners and 2 ruckers) showed on this fine Thursday morning to put in some work and get a little faster.  YHC arrived early to scout out the stadium for any opening for the dawgs to hit the … Read More

Burpee Circuit

April 17, 2019 |

10 men started their day the F3 Way and are better for it….except for the soreness…and the tiredness…and the….

Mosey about 1/4 mile to get loose.

Windmills, Low slow squats, Mt. Climbers.

Set up  5 stations where we will perform … Read More

12 Pack of Dawgs

April 16, 2019 |

3 Ruckers, 8 runners and a guy in a sling walk into a bar…I mean go for a run on a cool crisp Tuesday morn.  Strong showing, not just in numbers but in performance as well!

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Fri YAY! Lets get er done!

April 12, 2019 |

YHC- pulled into the parking lot and saw 6 cars already there, we totaled 16 by the end and I was able to hold the rain off long enough to get our work out in.

– Disclaimer – We are … Read More

Strides, Skips and Butt Kickers

April 11, 2019 |

8 Runners and 1 Rucker hit the streets of Carolando this morning striving to get better.  Not as much mileage as normal this morning as YHC had the group try some running drills and strides before finally turning the Dawgs … Read More

Courtyard work

April 10, 2019 |

15 men or boys showed at the Dawg House this morning,


nice long relaxing mosey thru the parking lot and off to the courtyard.

quick warmup: Windmills, IST, CDD,

(Note: each brick planter has 5 corners)

Lap 1:Feet on … Read More

Ummm…. Houston we got a problem!

April 9, 2019 |

The Dawg House has been on roll for many months now.  Growth has been strong, and attendance has been high especially considering most of this has been during the cold months.  The numbers have been up and down … Read More

What happens when it rains?

April 5, 2019 |

9 men came out to celebrate the last easy workout of April in the rain.  We got the job done.  And the answer to the question is … We get wet.

It went like this.

Warm Up

SSH x 20, … Read More