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F3 MeCa | January 20, 2019

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Will you be Q-ing in 10 years?

January 17, 2019 |

11 fearlessly descended into the gloom of a crisp 31 degree cloudless morning. This is what they did:


Warmorama Side Straddle Hop x20 IC Imperial Storm Troopers x20 IC Cotton Pickers x20 IC Windmills x10 IC Low slow squats … Read More

The Chain Gang – Round 1

January 15, 2019 | | One Comment

37 degrees, 15 PAX including an FNG and a visitor from out of town, could the day get any better!

“The Chain Gang” is a partner AMRAP, in Pairs of two’s partner start and finish together.  It is a 1.27 … Read More

Got Kettle Bells Will Travel

January 14, 2019 |

4 brave pax overcame the fartsack to do battle with kettle bells. Here’s how they did it:

Warmorama Side Straddle Hop x15 IC Imperial Storm Troopers x15 IC Cotton Pickers x15 IC Windmills x10 IC Low slow squats x15 IC … Read More

Multi Cam Rucker Raffle

January 14, 2019 |



Tired of borrowing a ruck. Have 10 rucks but need just one more? We’ll here’s you chance!

For just $10 per entry you have a chance at winning this unicorn of a ruck. This is … Read More

#Precinct 14 Days of Christmas

January 8, 2019 | | One Comment

Ahoy! Not out of Christmas spirit yet, 7 pax take on the 14 Days of Christmas beatdown. Similar to lesser, 12-day versions of this workout, and the popular Christmas song these exercises build up from Day 1 and repeat each … Read More

Challenge Patch Program: The Red Pill Challenge

January 7, 2019 | | 2 Comments

Introducing the F3 MECA Winter 2019 Challenge: The Red Pill Challenge.  This challenge is designed to encourage pax to increase their number of posts through the colder winter months. Historically, many AOs have seen a decline in posts as the … Read More

3rd Anniversary Q. Enthusiasm unique to F3.

January 3, 2019 | | One Comment

9 men showed up in a light rain to help YHC celebrate 3 years with F3.  That first morning was a tough Kettlebell BC with quite a few guys and a meteor shower that we witnessed during Mary.  This morning … Read More

12/31/2018 Monday Murph

December 31, 2018 | | 2 Comments

2 PAX posted, no wait 3 PAX posted, hang on Skipper has a friend coming in from Huntersville, so that would make 4 let’s do this…..Car pulls in at 5:31am must be Sterling, hold on, wrong color, it is actually … Read More

My Favorite Things

December 20, 2018 | | One Comment

Each exercise today was taken from my own personal favorite exercise list as best as I could recall from previous beat downs.  But, I was either younger, stronger or simply didn’t how much these would suck, but they did…..  As … Read More

JailBreak 12.18.2018 Edition

December 18, 2018 | | One Comment

40 degrees, clear skies, a perfect morning for 7 PAX to shout out a bunch of grunts, and the occasional You Got This to support the PAX at large. Special thanks to Man Down for the drive by and inspirational … Read More