Image Image Image Image Image Image Image Image Image Image

F3 MeCa | June 4, 2020

Scroll to top


Posts By Gamma

Corner-to-Corner in the Burg

June 1, 2020 |

Seven men who were not having AC units delivered this morning posted for another edition of Circuit Breaker. After a quick route modification due to our friends on the paying side of the workout world, off we went:

1 mile … Read More

12 Schweddy Bells

May 29, 2020 | 1

A dozen of the finest men for yards around got a heavy dose of humidity with a side of kettlebells, and in honor of our newly-minted 38 year old, a little running thrown in as well.


Warm-up SSHs x25 … Read More

Memorial Day Murph 2020

May 25, 2020 |

13 posted in Harrisburg for the 2020 edition of The Memorial Day Murph

Quick word about The Murph and why we do it, then off we went.

1 mile run 100 Burpees 200 Mericans 300 Air Squats 1 mile run

Read More


May 18, 2020 | 1

Four took on this week’s Circuit Breaker. Courtesy of Solo Cup, it looked something like this:

Run to the poolhouse, do 25 Burpees, 25 Jump Squats Run to Aldi, do 25 Burpees, 25 Jump Squats, 100 High Knees Run to … Read More

Inaugural Circuit Breaker (or whatever Solo Cup wanted to call it)

May 11, 2020 |

Back at it with our newest workout. With a shrinking pax at White Lightning even before the stay-in-place order, we decided to shake things up. Monday workouts will now be at Town Center and consist of some type of circuit … Read More

Seven Lefts

March 11, 2020 |

14 men and three dogs hit the mean streets of Rocky River Crossing subdivision. With paces ranging from a a 64 year old running phenomenon (who shall remain nameless) to a #kotter on the mend, we concocted a route to … Read More

Harrisburg Horseshoe

February 1, 2020 |

In deference to the Bull runners, 13 men, including one FNG, didn’t take one single full lap around the island. You’re welcome.

But we had to do something for 60 minutes, so here we go…

Warm-up jog to the … Read More

We picked things up and put them down

January 24, 2020 |

9 found their way to Stallings Road Park for this week’s edition of Harrisburg Iron


Cue the music for warm-up… Thunderstruck: SSHs for the duration of the song, with a Burp (Burpee without the Merican) every time “thunder” is … Read More

All Fun and Games Until the Sheriff Shows Up

December 14, 2019 |

7 put in some work at The Rail Yard, with plenty of running and burpees to go around.

#disclaimer (Ribshack style)

Warm-up run up to the bank parking lot SSHs x25 Mericans x10 Air Squats x10 Hillbilly’s x15 5 Burpees

Read More

Friday the 13th

December 13, 2019 |

5 ignored the rain and chose to get stronger. Granted, knowing we’d be under a roof probably helped, but that walk from the car to the shelter was brutal!


Warm-Up High Knees Butt Kickers Shoulder/Triceps/Biceps Stretches

The Thang Round … Read More