Image Image Image Image Image Image Image Image Image Image

F3 MeCa | May 21, 2019

Scroll to top


The Precinct

Dropping like flies

March 20, 2019 | | One Comment

10 Pax started the Valley Cruise this morning but only 6 finished…..or something like that.

R2D2 was first, something about his hour long commute even though he lives no more than 3 miles from work.

Brutus was next, something about … Read More

Chain Gang Round 3 – March

March 19, 2019 | | 2 Comments

Another cold morning for round 3 of the Chain Gang. Trailmix had the Q, but landed on IR, Hot Wheels picked it up.

“The Chain Gang” is a partner AMRAP, in Pairs of two’s partner start and finish together.  It … Read More

F3 Tradition-Saturday Medium Run (Short Run Option)

March 16, 2019 |

Good run.  Everyone worked hard.  Last hill was a haunting reminder of the human forms fragility. Thank you for that.  Medium-Loop: 7.63 (says footpath) Short-Loop:  4.04


  • Blip
  • Blowout
  • Brutus
  • R2D2
  • Filibuster
  • Skipper
  • Sterling
  • Dingo
  • Forgotten Jelly
  • Buckwheat
  • Pongo
  • Read More

The Dawg House Convergence for a 3yr Anniversary

March 15, 2019 |

4:40a- YHC wakes up early in anticipation of a convergence beat down, greeted by the sound of rain outside.  Ugh!  4:47a- YHC still hears rain, realizes it’s not a dream.  4:58a- YHC wonders how many PAX are laying in bed … Read More

Almost dry WFCR

March 15, 2019 |

5 Pax showed for the WFCR this morning.  Thought we were going get by without the rain but it came back for us as we finished up. Starbucks south was the destination by way of David Taylor and Claude Freeman. … Read More

Theology 101…maybe 201

March 12, 2019 |

What’s a workout without the burpee ladder?

We did the warm right after we did a quick CSAUP hill mosey. The unprofessional Q lead the Pax through: SSH Runner stretch Low slow squat Mountain climber IST Hillbilly Merkins We went … Read More

KBVQ 11 on the 11th

March 11, 2019 | | One Comment

5 PAX posted for YHC’s Virgin Kettle Bell Q.  Temps right at 50, no rain, you can since spring is almost here and for more, that is a big win coming off of the rain soaked winter.

Warm O Rama

Read More

Sub Freezing Beat Down to some Funky Hot Wheels Beats!

March 7, 2019 | | One Comment

7 PAX for a musical medley of pain stations around the Tradition AO.

Warm o Rama

20SSH, 10MC/10WM, 20IST, 20MC, Arm Rows in both directions.

The Thang

AC/DC Thunderstruck, Boxer Bounce in Place with a Burpee every time you here … Read More

Killer Bunnies Attack The Precinct

March 5, 2019 |

A couple weeks ago, while driving my kids to an event, an unfortunate bunny darted out in front of our van and met its demise. This morning, 11 PAX gathered at The Precinct in remembrance of said bunny AND to … Read More

Happy 5 Year Anniversary- F3Tradition

March 5, 2019 |

7 celebrated Tradition’s 5 Year Anniversary with a Kettle Bell Beatdown. This was it:

Warmorama Side Straddle Hop x15IC Wind Mills x10IC Cotton Pickers x10IC Low Slow Squat x15IC Plank Jacks x15IC Mountain Climbers x15IC Merckens x15IC

KB Swings x20 … Read More