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F3 MeCa | April 20, 2021

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Posts By Kojak

Murph in the ‘Burg

June 27, 2016 |

Nine of the finest in Harrisburg came out to honor an American hero and hopefully grow stronger.  The weather was perfect so off we went.




Brief instruction


1 mile run

100 pullups

200 push-ups

300 squats

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Field Day!!!!!

June 23, 2016 |

On this day 11 Adonis’ showed up to relive some childhood memories, for some it was longer ago than others.  Field day was something that most kids looked forward to and enjoyed and YHC hopes that the PAX would feel … Read More

Let’s try this again

June 17, 2016 | 2

12 of MECA’s finest showed up at the Dawg House on this less than humid morning to circle up and talk about our feelings(more about that later).  There were some new faces to YHC but that’s what is so great … Read More

1st Q at the Dawg house(and maybe my last???????)

June 3, 2016 | 2

8 of the MECA region’s finest came out to the Dawg House for YHC’s first Q at this AO.  This was a determined group of fellows and YHC was eager to get things going so off we went………….


Mosey … Read More

Clear as mud

May 26, 2016 | 3

On this day we got a visit from 2 of our brothers from the North and we welcomed them with open arms(or piggy backs).  The workout would go south later on and the PAX stepped up to make it successful(or … Read More

Islands in the Stream that was what we were……

May 13, 2016 | 7

On this gloomy Friday the 13th 9 of Harrisburg’s bravest came out to hopefully become a little stronger physically but probably not mentally.  As YHC was writing this the song kept playing in my head.  Maybe I should have had … Read More

Fun with Tires and Hills!!!!

April 28, 2016 | 5

On a mild Spring morning 22 of the finest that the Ridge had to offer made it out to better their minds and bodies but with this group mostly just their bodies.  It went like this……


Mosey to the … Read More

April Murph

April 25, 2016 | 2

On this Spring morning a group of fine Americans gathered to honor an American hero (and to get into swimsuit shape for the Harrisburg F3 party).   There was one newcomer, Snoopy, to the Monthly Murph so after a quick explanation off we … Read More

Good to see old/new faces

April 21, 2016 | 7

As it got closer to the start time some new faces to me, but old faces to others, began to show up.  Hopefully this will continue as the temps continue to climb.  It went something like this:


Mosey to … Read More

Mama’s Birthday Bonanza

March 25, 2016 | 4

While the Q was trying to come up with the plan for today I realized that my mom will be turning 65 tomorrow.  So since my mom isn’t a part of the F3 Nation then why not do a birthday … Read More