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F3 MeCa | May 11, 2021

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F3Kannon – All ladders, all the time – The Ladder Channel

April 27, 2021 |

Another Tuesday-WeightDay event. What to do to make it different… Howzabout using ladders to the usual boring meal of pain into something your beloved pax will remember with relish?

COP – Nope. Straight to tha THANG.

Tha THANG! 10 sets … Read More

F3-Kannon Chutes & Ladders Saturday

February 27, 2021 |

No Rain. Just the cool mild morning, the gray of winter holding out, and the whole of up-town Kannapolis for those who get up early Saturday to “eat the toad”. 7 pax came out for that privilege.

No “Circle of … Read More

F3Kannon – Flagellation & flatulence

February 16, 2021 |

It was “Arm” day at Kannon – a once-a-week opportunity to work out the upper body with some sort of weight. 5 pax showed up to whip their arms & shoulders into shape with the clunky weight of their choice.

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F3Kannon – Tuesday Weightday – Silver Edition

January 19, 2021 |

No one showed up this morning except three crusty old men who couldn’t sleep. COP – No COP Da Thang Two-minute Tabata with four stations: 1. Merks/Situps (using cables and weight) 2. One-arm mill press/goblet squats 3. Lateral pullovers/calf raises … Read More

F3Concord – This ‘n That

December 21, 2020 |

Warm up: Jog to Central Methodist Church parking lot

Circle up: SSH x 20 IST’s x 20 Squats x 20 Hamstring stretch Arm Circles

Jog to Carolina Courts

The Thang: Return of the Sled One man pushes wooden sled on … Read More

F3Kannon – Tower of Babel

December 15, 2020 |

Back down into the Frost-Zone again this morning, but that did not stop 6 zealots from posting (or are they just too cheap to spring for a gym membership…) Back to the usual corner of the parking deck to stand … Read More

Epsilon Run-Day

October 27, 2020 |

Ran from the harris teeter on Highway 51, through Bain Elementary School, all the way to the Presbyterian church behind the school. When we got there we did a little loop and came all the way back to the Harris … Read More

No More Soccer Arms:

October 7, 2020 |

Workout 10/07 Warmup: ⁃ Jog to around the end of the track down to the bottom ⁃ Do warm-up exercises 18’s ⁃ Start from the first parking spot ⁃ Do 1 Squat and 17 Merkins then hard run to the … Read More

F3Concord – Frosty’s Winter Return

October 1, 2020 |

11 Pax posted for a sweater-inducing winter front and Frosty’s first Q in 9 months


Mosey to Rehab Center parking lot Cottonpicker IC x 10 Hillbillies IC x 15 Ground to Sky x 10 Shoulder Mobility Test and Movement … Read More

F3Concord – Thumbless (but not really)

September 30, 2020 |

17 posted for a perfect morning of some old deck action….


Mosey to Carolina Courts SSH – 20x Loose change – 10x Mtn. Climbers – 10x The Thang:

Circuit as below: Station 1 – Bottom of hill at CC … Read More