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F3 | March 24, 2017

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Hamilton….Not the Musical

March 17, 2017 |

7 PAX decided to get up on another morning with temps in the 20s and give Red Friday a whirl.  As usual, YHC put out a recruiting blitz the day prior to ensure ample PAX were in attendance to take … Continue reading

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Sgt Hanson Red Friday

March 10, 2017 | | One Comment

4 of us came out this morning and did a workout to honor the life of Sgt. Daniel Hansen.


SSH x20 IC

Windmill x 15 IC

IST x 20 IC

Cotton Pickers x 15 IC

The Thanks:

30,30,30 is … Continue reading

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10 March 2017 Maltz Challenge

March 10, 2017 |

54 and pre rain.  Quick mosey around the school, down to Trousdale up to the front of school.  Hit the wall for a little explanation of today’s workout.

Head back down to the grassy spot at bottom of the bus … Continue reading

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Red Friday honors Chris Kyle

March 3, 2017 |

6 post to honor Chris Kyle America’s most lethal sniper. Conditions: 31F, Cold as Balls is what it feels like since the bottom dropped out o the thermometer 40 hours ago. Disclaimer: Given at the re-planting of the shovel flag. … Continue reading

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A day I can’t forget. . . ever

February 24, 2017 |

February 24, 2009 is a day that I will never be able to forget. At times I have wanted to, often desperately. Yet other times I cling to the memory as if it were the very heartbeat inside … Continue reading Read More

Colonel Who? We’re honoring Corporal Pat Tillman today

February 24, 2017 | | One Comment


The weather was perfect, the clock hit 0531 and 22 pax looked around at each other wondering where the Q might be?  @Grinder realized that we better find a #planB.  Someone mentioned that @Skipper had on camo shorts which seemed … Continue reading

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RedFriday – SSgt Timothy Davis

February 24, 2017 |

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son TJ.

6 pax … Continue reading

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Park it, lock it, leave it.

February 17, 2017 |

In the infamous words of my high school principal, Drew Geoly (RIP), let this serve as a friendly reminder to “Park it, lock it, leave it”.  Why?  Our main man Sugar showed up a bit distraught this morning with the … Continue reading

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Navy SEAL, Chief Petty Officer William “Ryan” Owens #REDFriday

February 17, 2017 | | 4 Comments

18 #MECA pax met for all 3 Fs to honor fallen hero Chief Petty Officer William “Ryan” Owens on a #REDFriday at #Highlands AO.

Slightly Modified “Whitten” WOD:

19 Cinderblock Swings

19 Cinderblock Squats

Run around bus parking lot (400m)

19 Burpees

19 Cinderblock Step-ups … Continue reading

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Quality Over Quantity

February 10, 2017 |

RED Friday’s #’s are often times lower than most BCs here in F3 Greenwood. Every once in a while we’ll have 8 or so guys post. Most days we may only have 3 or 4. I’ve also posted when there’s … Continue reading

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