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F3 MeCa | May 18, 2019

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Send Me on My Way

May 17, 2019 | | One Comment

I only have a few more posts in the F3 MeCa region before I move to Granite Falls and become a member of the F3 Hickory region.  I have made so many friends in MeCa and would love to see … Read More

Got FNGs or FOGs?

May 14, 2019 | | One Comment

11 brave pax entered the gloom to overcome the force of inertia and to batlle the obstacles on the path toward enduring strength. This was their battle:


Mosey to Warmorama

Warmorama Side Straddle Hop x20 IC Imperial Storm Troopers … Read More

Lucky 13 KB Monday

May 13, 2019 | | One Comment

6 Strong Men posted up this morning for a bell ringing start to their week.

The Morning  went down like this….

Warm O Rama

13SSH, 13MC/13WM, 13IST, 13MC, 13 Walk Out Mercins.

The Thang

Goes like this…. We will do … Read More

3 years and Counting

May 11, 2019 |

8 men gathered for the beatdown at Davis Lake this morning.  This week marks 3 years since I joined F3. Thanks for everyone’s support at Davis Lake and other AOs through the years!  Here’s the beatdown short version:

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Guns ‘n Poker…Kettlebell Style 🔫🃏

May 10, 2019 |

Two Pax got SWOLE as they flexed their Guns and played a little cards with Kettlebells.


  1. Side Straddle Hop
  2. Seal Jack
  3. Hillbilly
  4. Imperial Squat Walker
  5. Mountain Climbers
  6. Plank Jack
  7. Peter Parker
  8. Parker Peter
  9. Superman
  10. Plank

The Thang:

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Old Glory—May 2019

May 9, 2019 |

Good turnout this morning for Old Glory! Glad those lonely cold mornings are behind us. Mile run—return all the way back to the flag 20 merkins at the southwest corner of the building 10 pull ups at the bars 20 … Read More

Your Kettlebell Missed You Titan

May 3, 2019 |
  1. Check The Tradition SUG to see if anyone is Qing the Kettlebell workout.
  2. See “Titan” listed and make plans to swing some metal with him.
  3. Arrive at Tradition AO to an empty parking lot.
  4. Try to recall what kind … Read More

Tabata time

May 1, 2019 |

YHC took the Q this morning. A two man team rang in the midweek with cinderblocks and battle ropes.

Warmup: SSH Cotton picker Windmill Low slow squat Sterling brick routine Mosey around church Grab cinderblocks for tabata battle rope rounds: … Read More

Warrior Dash Training, Precinct Style

April 30, 2019 |

5 men posted for a beautiful 55+ degree morning for a training run to ready for the upcoming Warrior Dash Race on June 1.  Race info can be found right here….

2019 Warrior Dash North Carolina

The … Read More

2019 AO EH Challenge

April 29, 2019 | | One Comment

Alright boys, this is the official announcement that May 2019 is the month of the MeCa AO EH Challenge!!  For the slightly uninitiated, EH is short for Emotional Headlock…basically the recruitment of FNGs.

This is simple, the AO that recruits … Read More