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F3 MeCa | May 11, 2021

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F3Kannon – Peter Panda Dance

May 4, 2021 |

Tuesday-WeightDay Circle up and do reps on my command… …(same old exercises) … blah blah blah!!

how to change this up

This time we choreograph a set of moves. Low count, but don’t stop the dance until time for mary … Read More

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 – F3’s largest Gloom Dial Ever?

April 24, 2021 |

Is this the finally last cold morning in spring? Man I am ready for the > 60’s+ mornings. Gotta get te pax moving to stay warm. Afterall it’s all about making them feel comfortable… 7 pax posted to an overcast … Read More

Round n Round

April 24, 2021 |

Warm up SSH Windmills Mountain Climbers

Mosey around ball fields to the right…at south ball field entrance 20 Merkins + 20 LBCs

Mosey around playground to benches in hairpin turn 20 dips + 20 toe touches

Keep moving around to … Read More

Blocks n Stuff

April 10, 2021 |

Two showed up to brave the most beautiful weather for a Saturday morning!


Mosey around to make sure no other pax in other lots SSH IC 20 Windmills IC 15 Mountain Climbers 10

The Thang

Mosey to the blocks … Read More

F3Kannon – Tuesday Weightday

April 6, 2021 |

Four respects and a wannabe decided to shuck the sheets and beat the dawn with their wings, and weights. Its Tuesday Weightday at Kannon which means bring something to work out with.

COP: SSH 15X Plank Jacks 15X Hillbillies 15X

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F3Kannon – Murph Practice

March 27, 2021 |

4 pax showed up on a beautiful Saturday spring morning to down their daily dose of pain. YHC spared no ounce of creativity in making sure those who came out would be duly impressed, so he called for a Murph.

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F3Concord – Mount St. Beatdown

March 21, 2021 |

Very cold this morning. We were late leaving the gate because half the crew showed up not at 6:29, but rather 6:30+

Neverland does not like tardiness.

10 men then took off……..

Warmup— Mosey to new deck via Union St. … Read More

F3Kannon – Stairway to Purgatory

March 8, 2021 |

Fine fine morning! Always the case when 8 or more Pax show up, looking for trouble.

Mosey to top of the Parking deck (6 floors). Q decided that we should do so in a line formation. not a line like … 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