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F3 MeCa | August 17, 2019

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F3-MECA

F3Concord – Skinner’s Dank Wednesday Workout

August 7, 2019 |

Ran around downtown Concord warming up.

Started a circuit with 4 stations running between stations – 5 burpees, 10 alternating leg V-ups, 20 merkins, and 20 overhead press (concrete blocks)

6:08 or so: Someone took it upon themselves to call … Read More

Pre-Blast: Afton 1 Year Anniversary Convergence

July 10, 2019 |

It is hard to believe that it has been almost a year since AO Afton has launched. All are welcome to join in the 1 Year Anniversary Celebration Beatdown. Last year we had 60+ PAX join for the launch. Can … Read More

Praying for Rain

July 8, 2019 |

Warmarama

  • 15 SSH
  • 15 IST
  • 15 CP
  • 10 Mountain Climbers
  • 10 Shoulder taps

The Thang 10 burpees with your bell. Carry bell to playground. Mini round of Mettle Murph. 3 rounds

F3Concord – 1776 Challenge

June 29, 2019 |

1776 Challenge

In honor of Independence Day this coming Thursday, July 4 Total 1776 reps for all exercises for one hour (Sounds hard, it’s not that bad…..just kidding, it really sucks!)

Warm up in church parking lot: High knees, butt … Read More

F3Concord – Mary Decker Mary Decker

June 25, 2019 |

20 PAX showed up for happiness and brotherly love on this fine Tuesday morning:

Warmorama It was warm enough. On to the deck! Thang (Rds 1-2-3) V-Ups 10-20-30 1-Arm Side Raises 3-6-9 EACH Air Squats 10-20-30 Wall Walks 3-6-9 Merks … Read More

F3Concord – The Soap Drop

May 22, 2019 |

7 men showed. 7 Men went to work.

Warm up: Ran around AO for some high knee’s; butt kickers; Karaoke. Mosey to power plant: SSH x20 ic Various stretches of legs and arms.

The Thang: Mosey the long way to … Read More

F3Concord – Border Wall Beatdown

May 15, 2019 |

22 men gathered on a cool morning with low humidity.

Warm o Rama Mosey around ASEC parking lot for high knees and karaoke and up to the rock pile.

Circle up SSH x 20 IC Cotton pickers x … Read More

Pre-Blast: Davis Lake 4yr Anniversary Convergence

May 15, 2019 |

That’s right gents, the Memorial Day Weekend beatdown tradition continues with the Davis Lake AO 4yr Anniversary Convergence.

Saturday, May 25th @ 0700

Davis Lake AO

9000 Davis Lake Parkway, Charlotte, 28269

Last year we had 65 PAX join in … Read More

F3Concord – Squad Circuit

May 7, 2019 |

22?

22!

twenty two pax posted this morning. Easier to list who didn’t show up instead. S’all good though! There’s plenty on the buffet bar at the House O’ Saints…

Warmup – Parking lot stretches – High kicks Round Houses … Read More

F3Concord – Four Mile Run (with assorted pain stations)

March 25, 2019 |

Warm up: Jog around ASEC doing high knees, butt kickers, karaoke, goose steps

Circle up at lower parking lot SSH x 20 Squats x 10 Squats w/kick x 10 Hamstring Stretch Mountain Climbers x 20 Arm Circles

The Thang Four … Read More