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F3 MeCa | May 25, 2018

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The Dawg House

Easy Bird Run

May 24, 2018 |

3 Dawgs didn’t let Wednesday’s Tour de Merkin from knocked out an “easy” bird run. The Pax all trotted around 5.5 Miles.  Tugboat Willie is a HC for the Charlotte Half Marathon… Who else is in? Good work guys!


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Tour de Merkins

May 23, 2018 |

13 Pax gathered in the gloom on a perfect Wednesday morning to get a little stronger.  YHC saw the Q opening late on Tuesday and decided this could be a great opportunity to close the gap on the finish line … Read More

Why not some out and backs…

May 23, 2018 |

5 Dawgs hit the streets in the gloom for the 1st cruise of the week.  It started out like any other bird run the.quickly transformed into some out and back cross street runs at the suggestion of Talladega.     … Read More

This workout is brought to you by the Charlotte Motor Speedway

May 21, 2018 |

14 men, including one visiting from Greenville, NC, came out to #WhiteLightning this morning to start their week right and hold their brothers accountable.

The speaker system was still running from the weekend race and gave us some “motivation” to … Read More

Centipede II

May 18, 2018 | | One Comment

Disclaimer and a Welcome Back Kotter to Dr. Seuss!

Warmup Mosey Karaoke, Hi Knees, Buttkickers, Lunges,

SSHx20 IC, Hill Billiesx20 IC, Cotton Pickers, Windmills


Run in single file line to first line marking a parking stall in the parking … Read More

Maybe the Cold Wasn’t So Bad…

May 17, 2018 |

5 Dawgs broke out of the kennel in the gloom for a Thursday cruise.  It was hot and humid, which resulted in lots of fond reminiscing of the cool winter mornings.  #shorttermmemories.      The Pax ran 4 to 5+ … Read More

Pre-Blast – F3 Dads Mineshaft

May 16, 2018 |

You are cordially invited to F3 Dads, The Mineshaft Style!

When – 5/19, 9am – 10am Where – UNCC Lot 7, 8907 UNIVERSITY RD, Charlotte NC 28223 What – Kid friendly, Dad unfriendly-ish workout with refreshments to follow Why – … Read More

Pre-blast: King Tiger 5k & Speed for Need June 2, 2018

May 16, 2018 | | 2 Comments

Mark your calendars for June 2, as F3 MECA hosts our second Speed for Need event of the year at the King Tiger 5k. Launching from Run For Your Life in University City, the race benefits the University City YMCA’s … Read More

Pentecost Renewal

May 16, 2018 |

As Pentecost Sunday approaches (this Sunday) which is 50 days after Easter, it seemed that 50 was a good number to design a workout around.

Mosey – Run lines, forward/backward/karaoke/side to side

Warm-ups – SSH IC * 20, Windmill IC … Read More

Just What You Dreamed Of

May 14, 2018 | | 3 Comments

11 men rolled out of bed and to the speedway to get stronger.  The humid morning made it easy to generate sweat regardless of what the pain train had in store. Watch hit 5:30 so time to roll.


Disclaimer … Read More