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F3 MeCa | January 22, 2019

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Posts By Gapper

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.


  • 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:


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


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.


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

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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:


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


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.


Pre-blast: King Tiger 5k & Speed for Need June 2, 2018

May 16, 2018 | | 2 Comments

Mark your calendars for June 2, as F3 MECA hosts our second Speed for Need event of the year at the King Tiger 5k. Launching from Run For Your Life in University City, the race benefits the University City YMCA’s … Read More

Rucks & AMRAPs

March 2, 2018 |

8 men weren’t afraid of the rain but were smart enough to get out from under it at The Ridge. Add a little weight in the form of rucks, sandbags, and weight vests and a good time was had by … Read More

Honoring GRT Jerome Gonzalez

February 22, 2018 |

15 men came to the Ridge for a workout honoring Jerome Gonzales, PATHFINDER Roster 14-199, who tragically died during the Joe Warner Bragg Heavy on February 17, 2018. This workout is a non-ruck simulation of the beginnings of that event.


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