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F3 MeCa | June 26, 2019

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Mint Hill Metal

Pilgrimage to Mount Suck-A-Lot

June 14, 2019 |

It was just over a year ago that we last visited Mount Suck-A-Lot.  YHC thought it was well overdue.  With a few minor adjustments, we made our pilgrimage back to the great plastic mountain for fun with bells.

Capri Lap:

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BOAT = Bust Out Another Thousand!

May 31, 2019 |

It’s boat weather boys.  Time for another round of a thousand.

Capri Lap:

  • SSH (20x)
  • IW (20x)
  • Grandpa Jacks (10x)
  • Cotton Pickers (10x)

Tha Thang:

  • Grab our mess (pick one bell) and head to court
  • There are … Read More

Y’all mind if I sit and watch?

May 24, 2019 |

YHC has been missing from the gloom due to some injuries.  Not quite ready, but hey, modify as needed right?  YHC worked on a winkie for this AM only to leave it on the washer.  Guess we’re winging it today.

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Friday Morning Metal

May 3, 2019 |


  • SSH x 20 IC
  • Grandpa Jax x 10IC
  • Kettle Bell Tutorial
    • Dead-Stop Swing
    • 2-Hand Swing
    • 1-Hand Swing
    • Dead-Stop Cleans
    • Cleans
    • High-Pull
    • Snatches


  • Set the pax into 2 groups (1 set … Read More

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