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F3 MeCa | April 20, 2019

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A Royal Invasion

April 20, 2019 |

Members of our armed forces “invaded” our workout – ROTC guys from UNCC and ONJ’s son a West Point cadet. THANK YOU guys for joining us and your service!

A similar workout to one hosted last week by Man Down … Read More

Easter at Afton

April 20, 2019 |

7 men arose on the morning before Easter to remember the sacrifice Jesus made on our behalf. All reps were in counts of Biblical significance: 

40 – a time of testing (40 days/nights of rain in the flood, 40 years … Read More

Five finger salute to SMR

April 20, 2019 |

11 men joined in on a chilly, windy morning for a final SMR induced hillathon.  The course covered all 5 favorite hills in the Corvian AO of The Valley.  Most of the PAX covered all the hills for over 12 … Read More

Lots of Ladders

April 20, 2019 | | One Comment

8 Men posted at The Rail Yard today to get stronger and look for unfound eggs.

Here’s how it went:

Warm Up: 

  • 10 SSH
  • 10 Imp Storm Troopers

At the shelter in cadence:

Easter Trivia @ the Mill

April 20, 2019 |

Warm-up: Mosey to the Purple Heart Memorial



10 Windmills IC

10 Hillbilly’s IC

Some arm circles for Grandmaster(no show)

YHC brought trivia questions about Easter. Before we started the questions, I brought a penalty … Read More

The Spider

April 20, 2019 |

Mosey to Hospital Energy Plant for 20 SSH, 15 Hillbillies and 2 10 count Hamstring stretch

Thang: The Spider: 8 cones spread around the Belk parking lot with the 2nd light pole as the hub. Each Pax picks and open … Read More

Easter Beatdown

April 20, 2019 |

4 HIM posted for a special Easter Beatdown!  It went like this.

Warmarama: SSH x 20 IC Windmill x 15 IC Cotton Pickers x 15 IC The Thang • 100 Jump Ropes- to remind us of the lashings … Read More

High Five Day aka Couples Therapy

April 19, 2019 |

A brief disclaimer was given amidst a heckling crowd.

Starting off High Five Day on the right “foot”- Indian Run around the parking lot. High five as you pass

Warm-o-rama: SSH x 15 Cotton pickers with claps x 10 Hillbillies … Read More

Master 6

April 19, 2019 |

7 of Harrisburg’s strongest shrugged off reports of crazy rain and came out to the nice soft turf to have a good ole Iron time set to the number 6.


Warm up:

#Disclaimer SSH X20 IST X15 … Read More


April 19, 2019 |

4 PAX arrived for a Friday M3

5:30am – disclaimer and mosey around HT parking lot.

SSH x 20

IST x 15

Mercans x10

Windmill x 15

Cotton Picker – x 15


Mosey back to Christian Brothers for a … Read More