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F3 MeCa | June 26, 2019

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Posts By Gapper

100% Effort

March 3, 2019 |

11 men brought 100% effort for 100 reps of work around the Rail Yard.

WARM UP

  • Mosey to football parking lot
  • SSH x15
  • IST x15
  • Merkins x10
  • Air squats x10

THE THANG

Honoring Robbie Miller

February 21, 2019 |

10 men braved the soggy gloom and honored Army Ranger Sgt Robbie Miller. Everyone was stronger for it.

 

WARMUP

  • Mosey around the Ridge lot with defensive slides, high knees, and buttkickers
  • SSH x15
  • IST x10
  • Slow windmill x10
  • Read More

We Got the 1 & the 6 but What Happened to 2 Through 5?

February 7, 2019 | | One Comment

16 men enjoyed an early dose of spring at The Ridge. Here’s how it went down. Ruck ’em if you’ve got ’em.

WARMUP

  • Mosey to far corner of parking lot
  • SSH x10
  • Windmill x10
  • Merkin x10
  • Air squat x10
  • Read More

Casey Kasem’s Got Competition

January 11, 2019 | | One Comment

10 men didn’t need American Top 40 when they could instead listen to Spotify on shuffle in a below-freezing parking lot at Harrisburg Iron. I Work Hard Every Day, except on the days that I don’t. But You Can’t Stop Me … Read More

AMRAPs at The Ridge

December 1, 2018 |

10 men left the warm cocoon of their fartsacks for a frosty morning of AMRAPs. Here’s how it went down.

Warmup

  • Mosey to suicide lot
  • SSH x15
  • IST x15
  • Merkin x10
  • Squat x10

People’s Wall AMRAP (as many … Read More

MARSOC Short Card

November 8, 2018 | | One Comment

14 men put out maximum effort tackling the MARSOC short card. Here’s how it went:

WARMARAMA

  • SSH x20
  • IST x10
  • Merkins x10
  • Air squat x10

MARSOC

21 exercises, with 10 or 30 reps each. Based on a Marine … Read More

Dirty McDeuce

October 18, 2018 | | One Comment

11 pax at The Ridge were saved from some pre-workout deep philosophical rhetoric by a modified running of an old standby, the Dirty McDeuce.

WARM

  • Mosey with high knees, buttkickers, and defensive slide
  • Merkins x10
  • Air squats x10

Read More

Pre-Blast: Speed for Need at the Santa Scramble in Concord

October 17, 2018 | | 9 Comments

Speed for Need is making its triumphant return to Concord’s Santa Scramble at 2pm on Saturday November 17. Then stick around for the Concord Christmas Parade immediately following. Check out last year’s race highlights.

And this year will be even … Read More

Let’s Play Some Cards

September 27, 2018 |

13 men took their chances with lady luck and broke in the F3 workout deck of cards. Here’s how it went:

WARMUP

  • SSH x20
  • Air squat x10
  • IST x10
  • Merkin x10

THE MAIN EVENT

We shuffled the cards … Read More

18s around the Rail Yard

August 20, 2018 |

7 men (then another for a minute, then one more at the end) took their DRP and came out for an 18-rep tour of the Rail Yard on 8/18/18.

WARM UP