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F3 MeCa | June 3, 2020

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F3Concord – No Shelter

May 28, 2020 |

13 PAX enjoyed perfect temps and just a little moisture for a multi-location beatdown that happened everywhere but advertised.

Warm up @ Belk Lot 30 Slapjacks 25 Hillbillies 25 Windmills

The Thang In Belk Parking Lot: 50 Slapjacks 40 Modified … Read More

Feel the Burn – Static Exercises

February 27, 2020 |

8 men made the choice today to get after it this morning


Mosey to mall

  • SSH x 20 (ic)
  • Mountain Climbers x 15 (IC)
  • Slow mericans x 3
  • Arm Circles


Partner up. 4 stations … Read More

F3Concord – Shockingly Not Dry

February 25, 2020 |

13 of the bravest. Unexpected rain. No drownings.

WARM UP Buttkicks and high-knees through upper lot Karaoke through bottom lot 15 SSH 10 slow mercs 10 mtn climbers arm circles THE THANG Circuit around the AO with your block. … Read More

F3Concord – Driving a Chiefs Victory

January 22, 2020 |

12 MEN were able to defeat the fart sac on this glorious 25 degree morning to come out in joyous celebration of the Kansas City Chiefs Super Bowl birth. Well they were at least there to get a workout…

Warm-O-Rama: … Read More

F3Concord – Higher Ground Tabata

December 14, 2019 |

18 hours of rain washed away all of the pax except 3, and as the clouds broke the the three took off.

WARMUP 1 mile run up into the hospital grounds and back to the AO

Da THANG 1 minute … Read More

F3Concord – Simply Sucks

December 12, 2019 |

10 showed. It was cold. It was simple. And it sucked.

WARM UP Mosey to rehab parking High knees, butt-kicks, soldier kicks, karaoke through parking rehab lot. 20 SSH Mtn Climbers x 15 5 slow mercs Arm Circles Mosey back … Read More

A Christmas Tree Ladder

December 4, 2019 |

I wake up early every time I have to Q. This morning was no exception. I was kicking around the house at 4:15 drinking coffee, planning the beat down.

The Christmas tree ladder to brighten up coach Rivera’s day is … Read More

Operation Sweet Tooth 2019 @ Church of God Children’s Home

November 24, 2019 |

Hello F3 brothers!

It’s that time of year again where we get to bless the kids at the Church of God Children’s Home.  If you don’t know what this is about, check out 2017 back blast here.

When:  Wednesday, December … Read More

Now I know why no one wanted to Q…

November 5, 2019 |

22 PAX emerged from the ‘sack to bask in the teacher workday-fueled glory of ASEC…


  • Mosey to the mall, COP in front of the northeast entrance
  • SSH x 20 (IC)
  • Windmills x 15 (IC)
  • Read More

F3-Concord – Splish Splash

October 31, 2019 |

10 Real Deals put on their waterproof briefs and dared the elements on a morning that gave us 1000% humidity.

W/U: Run down to bridge: 10 dips SC 10 plank jacks IC 10 merks SC

Run to upper lot, grab … Read More