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F3 | April 29, 2017

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Charlotte, NC – MECA

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Very little mumble chatter

April 29, 2017 |

14 faithful men arrived this morning in the 70 degree gloom. Disclaimer was given and we began to get our workout on!


SSH X 20 IC Slow Windmill X 20 IC IST X 20 IC Mountain Climbers x 20 … Continue reading

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How Many Beatles Songs Did Ringo Sing?

April 29, 2017 |

It was more than you might think…it was actually eleven. Here’s the list: Boys, I Wanna Be Your Man, Matchbox, Honey Don’t, act Naturally, What Goes On, Yellow Submarine, With A Little Help From My Friends, Good Night, Don’t Pass … Continue reading

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F3 Rock Hill 3rd Year Anniversary and The Rock Region Convergence

April 28, 2017 |

F3 Rock Hill 3rd Anniversary Saturday May 6th

This year marks F3 Rock Hill’s 3 year anniversary. Come join us in the celebration of epic comradery and growth.

Comradery is the spirit of friendship and … Continue reading

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Bell Bustin’ Epilogue to FORTY-TWO! Week

April 28, 2017 | | 5 Comments

5 PAX entered the gloom on a muggy morning ready to bust some bells as FORTY-TWO! week reaches its conclusion.  YHC might be a bit run down, but sucked it up for 45 minutes to finish strong.  Disclaimer given and … Continue reading

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The Kettle Bell Redemption

April 28, 2017 | | 3 Comments

7 of Tradition’s mightiest and manliest men maneuvered from their mattress into the mild moderate morning air for some movements of massive minerals. Here’s how they moved:

Mosey to Warmorama

Warmorama SSH x15 IST x15 Cotton Pickers x15 Wind Mills … Continue reading

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Red Friday: Honoring the Fallen Heroes of Task Force 1-18, 1st Infantry Division

April 28, 2017 | | 5 Comments

Today 20 men came out in the gloom to honor the fallen soldiers from TF 1-18IN who paid the ultimate sacrifice during Operation Iraqi Freedom II  (2004).  This workout was especially personal to me as these were all of the … Continue reading

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Accounting Exercise

April 28, 2017 | | One Comment

YHC has been down with allergy and sinus crap for WAY TOO LONG.  Been itching for the gloom.  Sitting in the “Birmingham International Airport, Flower Supply, Laundromat and Taxidermy” – YHC noticed a big blank on the Q list for today’s … Continue reading

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April 28, 2017 |

5 men from Harrisburg came out to get a little stronger this morning.  YHC coined the workout name after the Panthers 1st round pick last night.  Christian McCaffery (RUN CMC) baby…

I should have played, Its tricky and walk this … Continue reading

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Nothing Fancy

April 28, 2017 | | 2 Comments

Three men took a page out of the ol’ Running Coach’s Playbook on this muggy morning at #Acceleration.

Warm Up

1600m Run at “Conversation Pace”

The Thang

  • 800m All You Got, 2:00 min rest
  • Repeato x 5

Cool down … Continue reading

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Clock is Ticking

April 27, 2017 |

16 total showed for a glorious weather morning and a replay of one of my favorite workouts

Warm up: Mosey to Rehab parking Lot – SSH x 20 (IC), Hill Billies x 15 (IC), TP Stretch 10 count (x2), 20yd … Continue reading

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