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F3 MeCa | March 26, 2019

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F3Concord – Luck Be a Lady

February 19, 2019 |

10 Pax woke the robins at All Saints. Still a good winter chill in the air taunting the warm fartsack regret. But no regrets once we started.

WARMUP Run the parking lot High knees Butt Kickers Hi Kicks Hi Skips … Read More

F3 Concord – Feel The Burn

January 8, 2019 |

18 magnificent PAX showed up to feel the burn on a perfect winter morning with the PAX’s bi-paxualness on full display — well done Kannon.

Mosey to Rehab parking lot. Buttkicks Leg kicks Karaoke both ways 33 SSH’s, of which … Read More

F3Concord – Calm Before the Storm!! Run Stadium Stairs/Blunt Workout

December 8, 2018 |

Calm Before the Storm!! Run Stadium Stairs/Blunt Workout With Assorted Pain Stations

Warm up: Jog around CHS football practice field doing high knees, butt kickers, karaoke, goose steps

Enter Robert C. Bailey Memorial stadium

Circle up at visitors side concession … Read More

Four Corners

November 28, 2018 |

18 Pax entered the Cold Gloom this morning. Clear, Crisp, 25 degrees.

WARM-O-RAMA: Mosey to Carolina Courts via Union SSH x 25 Mountain climbers x 25 Windmills x 10

THE THANG: 4 Corners (Carolina Courts, OCT, Parking Deck, Concord Engineering … Read More


September 10, 2018 |

4 men posted for a cool but still sweaty mettle workout. If you haven’t been in a while come and join us for some resistance/ cardio training. I love this workout and hope to see more of you posting … Read More

A little stronger on 4 corners

August 28, 2018 | | 2 Comments

14 Men came out to get a little better, and that’s exactly what we did.  I went down like this…

#Warm Up Mosey to parking lot near the hill High Knees and but kickers on the way


SSH x15 … Read More

F3Concord – Get along home Cindy Cindy

July 31, 2018 |

Nice crowd today with 12 materializing in the gloom to take on the Q’s challenge. Rain held off through the morning, but was humid enough to get wet anyway.

Jog to mall for COP

COP: SSH 20X Cotton Pickers 10X … Read More

Rail yard Beat Down

June 2, 2018 | | 2 Comments

– Mosey to lot by football field – Disclaimer – SSH x20 – Windmills x10 – Imperial Storm Trooper x15

– Mosey to play ground – Partner up, while one does exercise the other runs a bit. Rinse and repeat … Read More

Whose Joint is this anyway

March 23, 2018 |

Silent Disclaimer

Came to find Robin’s Nest ready to lead and he was kind enough to concede. #ThanksBrother

8 men skipped the smartsack / fartsack to challenge and deepen their stretch

  • We stood and stretched
  • We kneeled and stretched
  • Read More

Treble Negatives

March 15, 2018 |

8 Pax skipped the #fartsack to circle the Cox Mill campus and experience a DownPainMent along the way.

Disclaimer blathered out as we set off for a @Parkour, (Sirius old school Lexicon), loop.

  • SSH x20
  • Mtn Climbers x10
  • Planck … Read More