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F3 MeCa | May 15, 2021

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Back Blasts

A Good 60 Seconds

July 1, 2014 | 8

20 Harrisburg PAX, including 2 FNGs, arose from the gloomy shadows because they knew what time it was. Start the clock for 60 seconds and let the pain begin.

WARM-UP (x denotes cadence): SSH x 25 Mtn climbers x 20 … Read More

Welcome to July!

July 1, 2014 | 8

The Tradition AO was 25 strong for a Forgotten Jelly beatdown.

Warm-Up – Mosey around church – Circle Up – SSH x 12 – IST x 12 – Cotton Pickers x 12

The Thang

Mosey to outback for two … Read More

Sidewalk chalk and circles of fun

July 1, 2014 | 2

19 Highlanders enjoyed a cyclical challenge with a special assist from YHC’s 2.0’s sidewalk chalk.

  • SSH x 15
  • IST x 15
  • Windmill x 15
  • Peter Parker x 10
  • Parker Peter x 10

Indian run around RRMS to the … Read More

PREBLAST for #MECA on July 4th

June 30, 2014 |

Here are your July 4th options for MECA…

If you want to double down then I will make sure you are beside your car at 0645

0545 – 0645 @ElDorado (meet at Kohl’s Parking Lot across from UNCC campus on … Read More

PREBLAST for #Hollywood

June 30, 2014 |

Coming to a Theater near you….

Exposition: Run an undisclosed distance

Rising Action: SSH Mountain Climbers

Climax: Refer to Map and follow along Starting point is closet to Cinema. Partner Up and run to each “x” and perform an exercise….. … Read More

M-urph in H-burg

June 30, 2014 | 1

9 H-Burg regulars were joined by 2 FNGs for an early morning Murph.

Warm Up:


10 Windmill IC

1 mile in…

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Out

Mary = LBC / … Read More

June Edition of the Murph

June 30, 2014 | 12

27 Pax show this AM for the Monthly Murph

1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run


  1. Travel Safe Skipper
  2. Glad to see some faces that I had not seen in … Read More

Old Glory (July 4th Special Beatdown) – Preblast

June 28, 2014 | 2


Mark your calendars for a special event this coming Friday. We will be celebrating our independence at F3 Tradition with a special Old Glory Beatdown with some recent changes to make it more interesting and patriotic. Thomas Jefferson will … Read More

Age ain’t nothin but a #

June 28, 2014 | 3

24 men took Saturday morning as an opportunity not to hit snooze, but to beat back the clock in an ageless workout designed to turn back the hands of time.Plus… Bull just joined the 40 club. Duece, Doc Holiday, Solo … Read More

Parking lots of Pain

June 28, 2014 | 2

9 Pax emerged on a cool Saturday morning for an @Dingo Q.  Two Q’s in 2 days for Dingo.  He obviously didn’t get enough running at Speed yesterday, so why no do some more today.  ONJ’s one request before blastoff, … Read More