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F3 | January 22, 2017

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Anderson, SC

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Friday build up

January 20, 2017 |

7 PAX risked getting rained on during fun Friday.

Warm up – Side Straddle Hops x 23, Mountain Climbers x 19

Eight exercises, do the first, run a lap, do the first and second, run a lap …  20 of … Continue reading

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A Big Leap for F3 Gear: MudGear Shirts to be Built in the USA

January 20, 2017 | | 3 Comments



MudGear is a company born from the F3 experience. In 2012, a FEBA-filled Malkovich and a small crew from F3 Charlotte Metro stepped up to take over F3 Gear ordering responsibilities from OBT, who had grown weary of … Continue reading Read More


January 18, 2017 |

13 PAX showed up to Hurricane Alley for this:


  • Windmill IC x 10
  • 1 lap mosey around the track
  • SSH IC x 30


Mosey to the block pile – everyone grab a block

Time for #DORA. … Continue reading

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Welcome to the Jungle

January 18, 2017 |

It was a surprisingly warm morning in Williamston SC. Just what we needed for todays SOS boot camp. 7 showed up for this:


  • SSH IC x 30
  • Windmill IC x 10
  • IW IC x 15


Mosey … Continue reading

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PREBLAST: Disaster Early Response Training

January 18, 2017 | | 13 Comments

Are you ready for a convergence with a purpose!!!

After the Hurricane Matthew clean up, it became vitally clear that while F3 had the manpower and gumption to assist in disaster relief, we didn’t have any official credentials. … Continue reading Read More

“Building Up” 1/14/17 Lockridge Park, Alburtis, PA Backblast

January 14, 2017 |

“Building Up” F3 Workout                Jan 14, 2017

Welcome to F3 Lockridge Park. Circle low 5’s, Any FNGs?

Disclaimer: We are a Men Only, Free, Outdoor, Peer Led workout group. We Exercise at our own risk (please use caution), we … Continue reading

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BRING ON 2017!!!

January 11, 2017 |

It was cold…too cold for mumble chatter…almost.  7 men bundled up for a Monday morning workout at #Powderkeg. The rest of the boys were snuggling with their mommies, paci’s, blankies, etc. (you get the picture) Here is what went down:

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We’re all Champions this morning

January 10, 2017 |

Some PAX were moving slow this morning due to the game last night, but they pushed through into overtime and posted with the rest of their teammates this morning in the freezing cold. And that was the theme this morning, perseverance … Continue reading

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“DECK OF DEATH” & “BLACKJACK” before the Rain and Snow.

January 7, 2017 |

I thought I would give the guys a day off and play a few hands of cards this morning. After all the holiday celebrating I thought they could use a little break…NOT! But first a little warm up.

WARM UP:Continue reading

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R.E.D. Friday Murph

January 6, 2017 |

7 pax took on the challenge of the RED Friday Murph. YHC was looking through the F3 Hero WOD sheet and just kept coming back to “The Murph”. It is a great combination of running and boot camp work, making … Continue reading

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