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F3 MeCa | March 26, 2019

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Mint Hill Metal

Speed, Strength, Agility

March 15, 2019 |

4 pax shook off the bliss of the fartsack to embrace the grind that is only found in the gloom around the shovelflag


  • Group Mosey out
  • Walking Lunges (focus on depth & stretch more than the lift)
  • Line … Read More

Rib Shack’s 500

March 1, 2019 |

The weatherman was threatening plenty of rain for us this morning that thankfully didn’t manifest.  Either way, it was a little too wet to do what YHC had planned so I stole a page from RibShack’s playbook that was sure … Read More

Soggy Ciabatta Bread w/ Heavy Metal

February 22, 2019 |

YHC woke up to a down poor in the middle of the night.  Knew it’d be a wet metal beatdown and secretly hoping for a Jimmy’s run.  YHC had seen this KB Tabata workout in Men’s Health (or somewhere) and … Read More

Just another walk from the park

February 8, 2019 |


In the spring when kings march out to war, David sent Joab with his officers and all Israel. They destroyed the Ammonites and besieged Rabbah, but David remained in Jerusalem.

One evening David got … Read More

Don’t Even Say Farmer’s Carry

January 25, 2019 |

Posted on behalf of Rice-A-Roni

Our resident certified kb trainer showed up with a proper beatdown planned for whoever dared roll up this morning.  Thankfully he had a board so it was less likely we’d have a repeat of last … Read More


January 11, 2019 |


  • SSH x 20IC
  • Weird Hand Sniffing Merkins x 5IC
  • Catch Me If You Can
    • Normal Route out to the Entrance Monument
    • 2 Burpees for every catch


  • CIABATTA #1 – BACON BELLS (10 rounds, 20s work, 10s rest)
    • Alternating with the following

An Extra Grand Anyone?

January 4, 2019 |

Who couldn’t use an extra grand after the holidays?  Figured we could all use a little extra, so today we took our serving of a thousand swings, pushes and pulls.  It might not make us richer, but hopefully it’ll help … Read More

12 Days of Christmas Part 2

December 21, 2018 |

YHC couldn’t miss the opportunity to celebrate the upcoming holiday.  What better way than a good ole fashioned 12 days of Christmas beatdown?

Capri Lap:

  • Disclaimer given
  • SSH (20x)
  • IW (10x)
  • Happy Appys (15x)
  • Cotton Pickers (10x)

Tha Thang:

Wet Bread and Cluster Qs

December 14, 2018 |

YHC woke to the sound of rain and a text from Chum that he was needed at work early this AM.  We’ve got your back brother, roll on.

With only 2 in the parking lot, the thoughts of eggs … Read More

Not the kind of kettlebell workout you were expecting?

December 10, 2018 |

On Friday, 9 men descended into the gloom of Mint Hill Park on Wilgrove expecting to stand in a circle with loud music and swing some kettlebells. Well at least one of them proclaimed that expectation during a 45min beatdown … Read More