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F3 MeCa | December 12, 2018

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A good alternative to running…burpees!!

December 11, 2018 |

5 brave souls walked through the snow uphill both ways to get the  chance to do burpees in the cold.  The pax as a whole was very excited to learn that a burpee fest was taking the place of … Read More

I put the “GER” in Swinger, BABY!

December 8, 2018 |

5 PAX including a F3 brother from Spartanburg descended to Dorton Park to do an on the fly (I’m supposed to be in the ATL – Thanks winter storm!) partner beatdown with the park’s swings being the main attraction.

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Kannonball Cup #2 Ab Partner

December 7, 2018 |

Nice clear crisp morning to get at it and works those abs

Warmup:  Switzerland

20SSH, 20 WindMills, 20 Mountain Climbers then some brief exercise description for upcoming contest

Thang:  Divide 8 Pax into 4 teams of 2 (GVegas+FC, Rooster+Catfish, Gunny+Backdraft, … Read More

Dawghouse Friday Morning Block Party

December 7, 2018 |


Today is Pearl Harbor Day.  On December 7, 1941 at 7:55am Hawaii time, Japan attacked, killing over 2400 Americans and drawing the US into WWII.  


Cotton pickers IC x 10

Arm circles

Michael Phelps IC x 10

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Reverse Indian Run Parking Deck

December 6, 2018 |

6 Men decided to embrace the suck.

Warmarama –

SSH x 20 IC

Mountain climbers x 20 IC

Hillbilly x 15IC

Arm Circles

High knees x 20IC

Warmup jog up parking deck ramps to 5th level and down stairwell back to … Read More

G Vegas Finn run

December 3, 2018 |

5 men woke up today ready to enjoy 54°F temperatures.

4 men were dressed, weather appropriate, with shorts and tshirt..G Vegas was dressed like he was about to hit the Beech Mountain ski slopes with long sleeves, sweat pants, … Read More

Modified MARSOC Short Card

December 2, 2018 |

8 pax were able to drag themselves out of the bed for a comfortable morning for a beatdown.

Began to mosey at 0530 and made it a few tenths and then noticed a familiar car coming in hot so we … Read More

Gooney’s Sucky Burpee Fest

November 30, 2018 |

13 men gathered on a comfortable mild morning wondering what uneventful workout Gooney had planned.

Mosey to flag poles in front the thin blue line.

Warm o rama SSH x 20 IC Cotton pickers x 10 IC Arm circles Cobra … Read More

Everything I Hate

November 28, 2018 |

8 PAX decided to roll out of their nice warm and fuzzy beds to post on the November frozen tundra known as the Kannon AO. It was a crisp 25 degrees which just added to the theme of the beatdown.

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Kannonball coming

November 26, 2018 |

7 men embarked on a gloomy Monday morning run and 1 had to bail early for a brown route.

mosey to circle of honor for 20 SSH’s IC, 20 mountain climbers IC, and 15 IST’s IC.

Mosey across railroad tracks … Read More