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F3 MeCa | April 20, 2019

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Easter Trivia @ the Mill

April 20, 2019 |

Warm-up: Mosey to the Purple Heart Memorial



10 Windmills IC

10 Hillbilly’s IC

Some arm circles for Grandmaster(no show)

YHC brought trivia questions about Easter. Before we started the questions, I brought a penalty … Read More

Note to self…Do not announce Sharknado in advance of beatdown…

April 17, 2019 |

Well YHC learned a valuable lesson on Wednesday morning…Do not announce Sharknado in advance. Sharknado made its debut to the Afton AO. Unfortunately YHC must have scared the majority the pax off as only 2…That’s right 2 – got up … Read More

Rocks & Ladders

April 17, 2019 |

4 PAX gathered in the gloom this morning for some fun. Here’s how it went.


Mosey to the Dungeon for some Ladder Work.

7 Muscle Ups at the top and 1 Burpee at the bottom…ladder

Mosey to Central Park, … Read More

Brazilian Hill Training

April 16, 2019 |

A little hill training was everything everyone hoped for this morning.  Weather was great, no rain in sight.  Cool and crisp.  Perfect weather to conquer the Brazilian Hills

Warm up: 1 mi @10:00 pace

The Thang:  8x400m interval runs at … Read More

Beach body work at the mill

April 10, 2019 |

7 men were greeted to wonderful mid 50’s temps with a slight breeze to cool them off as they attempted to bulk up their beach bodies.

Quick disclaimer about how I am a professional but follow at your own peril … Read More

What day is it…oh it’s run day.

April 8, 2019 |

3 PAX to get the work week started off right and get a 5+ mile run in. Little warmer temps but the pace was good. Big Blue and YHC did the long run as Yellowcake who is fresh off the … Read More

K-town cruise by Gooney

March 31, 2019 |

Low 50’s slight drizzle followed by clear skies! Gather at corner, nope…..gather at deck, nope…….gather at parking lot of pain, sure! 7:05 Unaware of large 5k taking place on OUR turf!

Mosey to data storage center….followed by womens warming up … Read More

Conquering Mt. Afton

March 30, 2019 |

8 PAX gathered at Dorton Park to see what YHC had in store. Unfortunately for the PAX, YHC had an idea of what he wanted to do but not a real set plan. The idea was to get more cardio … Read More

Gooney’s iron plate tabata

March 29, 2019 |

Upper 30’s on a clear morning Gather at corner…..5:30

Mosey to abandoned train depot…. Get plates- mosey to parking deck level 2

Warm o Rama SSH x 20 IC Cotton pickers x 10 IC 20 Merkins Arm circles

The Thang- … Read More

Where Were You in Vegas??

March 27, 2019 |


Mosey down to Central Park shelter.

The Thang

So YHC just got back from losing his money on the CRAPS table in Vegas, so I figured I would bring some of the pain back to NC for the PAX … Read More