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F3 MeCa | June 26, 2019

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Posts By Kojak

Fun with Tires and Hills!!!!

April 28, 2016 | | 5 Comments

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 Comments

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 Comments

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 Comments

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


February 29, 2016 | | One Comment

12 made it out into the gloom to do some work in honor of an American Hero.  The weather was primed for a beatdown that was about to go down.


We had two Murph first timers so after a … Read More

How old’s that shirt???

February 19, 2016 | | 4 Comments

One of the PAX showed up this morning out of his usual costume and was questioned by the rest of the PAX.  Clueless was not in his normal hoodie and this jump started a great effort by all.

Mosey to … Read More

What a 24hr turnaround!!!

February 5, 2016 | | 5 Comments

Yesterday the PAX worked out in 52 degree weather and most were in short sleeves but this morning Mother Nature provided us with middle 30’s and a delightful breeze.  It went like this…..


Mosey to the other end of … Read More

The Stumble

January 14, 2016 | | 7 Comments

13 of H’burg’s best braved this mild January morning to show up for a VQ workout.

Circled up for a quick warmup:

Arm Circles(Forward and Reverse) OYO



The group sounded off to form two different teams(Swami swooped in … Read More