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F3 MeCa | February 22, 2019

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The Three Amigos Returns

February 18, 2019 |

After YHC was out all last week in sunny Florida, he had no choice but to return to Afton and run off all the food he ate the week before…plus some cocktails too. Noticing the rain was still coming down … Read More

Dodged the rain @ Kannonball Run

February 18, 2019 |

6 men defeated the fartsack and fortunately the rain as well on a soggy Monday at the Mill…

Mosey to dale for 25 SSH’s IC, 10 Cotton Pickers IC, and Down Dog…

The Thang: Mosey around loop passing Exxon and … Read More

Run and give me 10

February 13, 2019 |

5 pax plus newly named Elliptical, the QIC’s brother-in-law no less, joined the QIC for a run and some pain.

Warm-o-Rama on corner…SSH’s x 25 IC, Hillbillies x 15 IC, Mtn Climbers x 15 IC, Cotton pickers x 15 IC, … Read More

10 20 30 40 50 60 70

February 11, 2019 |

Warm-up in deck because of rain. 20 SSH, 15 Hillbillies and 2 10 count Hamstring stretch.

Thang: Run to the top of the deck and then down the stairs and complete listed exercise. They were as follows. 10 Burpees, 20 … Read More

Pull-ups necessary at the mill

February 9, 2019 |

11 plus 1 very late pax embarked on a 30 degree cooler than the day before morning to see what kind of “impactful” workout the QIC had planned.

Mosey to police station ring for SSH’s x 20 IC, Mtn Climbers … Read More

Monday runday post super bowl

February 5, 2019 |

Warmarama:  Jog to the eternal flame for some Side Straddle Hops, Mountain Climbers, and Cotton Pickers.

The Run:

3 loops around the block with the church the core research building and the parking deck.

At each corner stop and pick … Read More

Ring of Fire 4-Wide Version

February 2, 2019 |

10 pax for the boot camp and 12 for a pre-run and 2 for pre-ruck came out to better themselves on cold Saturday morning for a Ring of Fire beatdown. Unveiled by Shooter – the pax could only hope they … Read More

Ragnar’s Revenge

February 2, 2019 |

On a warm 30 degree morning, 15 pax decided to leave the warm fartsack to see what Ragnar had in-store for them. Warmarama- Mosey to the Circle of Honor for 20 SSHs IC, arm circles in honor of Grandmaster, 10 … Read More

Stare at the stairs

February 1, 2019 |

14 gathered on a 26 degree morning for the 4th edition of the Kannon Cup….


Mosey to Switzerland for 20 SSH, 15 Hillbillies & 2 10 count TP Hamstring stretch

Thang:  Kannon Cup #5 Master the Stairs

Gather at … Read More

Strong Dose of Vance St

January 30, 2019 |

6 pax not afraid of 20 degrees “manned” up and posted to get stronger.

Warm-o-Rama…mosey to dale and introduce the newbies…Survivor and Daytona to the QIC’s favorite warm-up exercise…none other than 50 SSH’s IC…moseyed to Vance st…i.e suicide hill immediately … Read More