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F3 MeCa | June 4, 2020

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MECA

F3Kannon – Knees Of Fire Beatdown

June 3, 2020 |

9 of Kannon’s finest graced the NCRC Campus to glean and taste the morning’s first rays of sunlight and to see what the Q had cooked up from the morning’s bounty: 8 mile run? Sprints through the hallowed halls of … 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

Pre-Blast: National Service Day – Free Oil Changes and Car Washes for Single Mothers and Widows

September 27, 2019 |

Christian Brothers Automotive’s National Service Day is coming up Saturday, October 12, 7:30a-2:00p. The company began this annual event 14 years ago as an opportunity to give back to the community and live out our guiding principle, “Love your neighbor … Read More

F3Concord – This n’ That – A Little of Everything.

September 23, 2019 |

Warm up in church parking lot: High knees, butt kickers, karaoke, goose steps

Circle up- Lower Lot SSH x 20 IST’s x 20 Air squats Hamstring stretch

Indian Run to Hill 218 Bear crawl up, reverse bear crawl down x … Read More

F3Concord – Mountie at ASEC

September 19, 2019 |

59 degrees.

Warm up: Mosey to the guardrail for

25 dips 25 or 15 SSH, either way, didn’t matter. I said one number. We did the other. Let’s not dwell on it. Definitely not a clean finish. Homeland … Read More

F3Concord – No More Mickey Mouse Bullshit

September 17, 2019 |

17 unsuspecting Mickey Mousers got blindsided this morning.

Warm up: SSHs in formation with 5 burpees as penalty for lack of clean stop More SSHs in formation with 5 more burpees as penalty for lack of clean stop More SSHs … Read More

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