Eleven eager men showed up for a workout to keep warm by. The clock hit 05:30 and before we began YHC made apologies to Bearclaw, Q for yesterday’s Murph, for striking out as lone wolf and not following the Q’s schedule. F3 is about leadership and fellowship and exists to foster both. After that, off […]
Author: JD
Bring on the cold…
Eight hearty souls braved the 20-degree weather to come out to The Ridge for a romp around the HS looking for a workout to stay warm. I hope you gentlemen found it! Q: JD PAX: Dr. Lecter, Constitution, Uncle Floyd, MadDog, Bear Claw, Othello, Murtaugh WARM-UP: SSH x 20 (IC) IST x 20 (IC) Windmill […]
Christmas Eve Beatdown
DATE: 12/24/2025 PAX: SS Minnow, Dr. Lecter, Constitution, Murtaugh Q: JD 5 of Harrisburg’s HIMs gathered in the chilly gloom for a round of 9s, all 9s, (for the most part). The clock struck 05:30 and off we went. Mosey to the parking area in front of the practice field and after a very brief […]
You can do anything for a minute!
Five of Harrisburg’s finest showed up for a Tabata workout. We setup at the end of the parking lot nearest the tennis courts and when the clock hit 0530 away we went and it went down like this: WARMUP Run the the other end of the parking lot and back, then SSH x 15 3 […]
We’re Not Playing GoFish
Eleven men in the card-playing fun of the Friday, 5/03 KB workout. The clock read 05:30 and off we ran to the end of the parking lot next to the tennis courts. The workout went like this: WARM-UP: SSH x 20 (IC) Climbers x 15 (IC) Windmill x 10 (IC) Arm Circles THE THANG: A […]
Wolfpack 5×5
Thirteen men gathered in the cool gloom for a circuit breaker beatdown to honor the Pack’s amazing run to ACC championship. A mild disclaimer was given and off we went. Here’s what we did: WARMUP: Run the Hawthorne Loop THE THANG: Rally point was the parking lot outside of Hawthorne’s. I was giving the reason […]
Plain Ol SHARKNADO!
Plain Ol SHARNADO! PAX: Bearclaw, Constitution, MadDog, MagicMike, Othello, SS Minnow, Uncle Floyd, Zin, JD Q: JD Date: 2/15/2024 Nine men accepted the challenge thrown down in the pre-blast and showed up for a beatdown of unknown dimension. I had this one in mind for a long time and decided that today was the day. […]
Eleven? Why eleven??
PAX: Bearclaw(R), Constitution, Dr. Lechter, Fire Brand (R), Gilmore, MadDog, Othello (R), Peppa, Talladega (R), SS Minnow (R), Uncle Floyd (R), JD (R) Twelve hardy souls braved the frigid winter weather and pushed themselves to get stronger. Why eleven asked @Othello and I told him that he would learn at COT. I was originally going […]
After Christmas Special
PAX: @Constitution, @Maddog, @Othello, @SS Minnow, @Uncle Floyd, @JD Maybe it was too many Christmas goodies, or maybe it was too much down time, or maybe they just wanted to get out and push themselves. Whatever the reason, six fine F3 men showed for an old-fashioned F3 beatdown and I hope you were not disappointed. […]
Kettlebell Fun with the Motown Sound
Nine men gathered in the early gloom to get stronger with the use of little iron works. We had musical accompaniment with some excellent, some would call classic, music called the Motown Sound. Music from a different generation, hope everyone enjoyed the tunes from the Respect era. We moseyed to the near end of the […]