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F3 MeCa | October 20, 2019

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Mint Hill Metal

Social Experiment and Gas Wars

October 18, 2019 |

YHC had the Q for this morning’s Medal.  The morning was crisp and cool and soon the headlights came pouring in.

Disclaimer given

Capri Lap: (Warmup and Stretches)

– SSH (20x) and stretch

– IW (15x) and stretch

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Vietnam War Memorial and “Lund” Hero WOD

October 11, 2019 |

Several PAX from Mint Hill volunteered to help setup the moving wall on Thursday morning. YHC thinks all those involved felt the weight of seeing what felt like a sea of names.  These heroes deserve to be remembered and honored.  … Read More

Walking the Dog

October 4, 2019 |


  • SSH x 20 IC
  • Swings x 20 oYo
  • IW x 20 IC
  • Swings x 20 oYo
  • HB x 20 IC
  • Dead Stop Swings x 10 oYo


  • Double Bell Ladder

Mint Hill Metal Toy Box and a different pace

September 28, 2019 |

Not sure where everyone was this morning, but we three did our best to make excuses for all the regulars not in attendance. That’s right, three pax posted for a world level beatdown from the back of the truck that … Read More

Double Trouble on Friday the 13th at Mint Hill Metal

September 13, 2019 |

Four lucky lads came out for an unlucky q by YHC at Mint Hill Metal.

This was the thang:

Warmup (sorry I missed that, I was late due to dropping the ball, in a matter of speaking).

First round – … Read More

Yosef vs Norm

September 6, 2019 |

YHC grabbed the open Q spot for this weeks Metal.  Went to bed with one plan, woke up to a clear cool sky and changed plans on the way in.  What happened next went something like this…

Capri … Read More

Swings? Lawn Mowers? Snatches? Plank Pull Thingies?

August 30, 2019 |

I really don’t know much about anything but i REALLY don’t know much about kettlebells or weights in general.  Lifting has never been my thing.  It might never be but I’ve enjoyed Metal the last month or three since I … Read More

Bells, Ladders, Sprints, & Thor

August 9, 2019 |


  • 1 pax posted at 0500 for pre-run mileage
  • 2 pax visited the public facilities. Both said it reminded them of a prison latrine. Hmmm…
  • 1 Q warned the pax with a disclaimer
  • All 6 pax did the following … Read More

Capri Reunion Tour

August 2, 2019 |

YHC has been EHing Capri for a while to come back out and Q for us.  Capri hasn’t been able to post since the birth of his twins.  Likely excuse!  Anyway, it was good to have our old brother back, … Read More

New Music and Old Partners

July 26, 2019 | | One Comment

YHC singed up for the Q spot for this morning.  Nothing was really planned until Chum brought up some old partner work on Wednesday.  This episode was a continuation on that partner work.

Capri Lap: