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F3 MeCa | April 20, 2019

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Blowout Loves Hills

April 17, 2019 |

…and so I made sure he got his fill this morning. 11 men met at Tradition to see what YHC had up his sleeve. Master Q and SMR Captain @Brutus declared that the SMR team get its fill of hills … Read More

2 Years Later

April 17, 2019 |

12 men (none of which was Backdraft) came enjoy the beautiful weather and help YHC celebrate 2 years of F3. So with temps in the mid 60’s and humidity in the mid 70’s off we went.

Warm o Rama

Mosey … Read More

Burpee Circuit

April 17, 2019 |

10 men started their day the F3 Way and are better for it….except for the soreness…and the tiredness…and the….

Mosey about 1/4 mile to get loose.

Windmills, Low slow squats, Mt. Climbers.

Set up  5 stations where we will perform … Read More

Running with a THE 6th Place Finisher!!!

April 17, 2019 | | One Comment

Great morning for a run! The PAX started 8 strong. All made it back, some sooner than others.

Took a minute to realize the FNG running with us was not an FNG, it was @sheepdog… without a beard. Must have … Read More

A Workout Unlike Any Other

April 17, 2019 |

15 PAX joined YHC on a perfect clear 50 degree morning to hunt birdies.  This is how it went down:


Mosey from OCT to big parking deck by way of Market street for some flatter surface and a better … Read More

Note to self…Do not announce Sharknado in advance of beatdown…

April 17, 2019 |

Well YHC learned a valuable lesson on Wednesday morning…Do not announce Sharknado in advance. Sharknado made its debut to the Afton AO. Unfortunately YHC must have scared the majority the pax off as only 2…That’s right 2 – got up … Read More

Warrior One, then Two, then Three

April 17, 2019 |

One then two, then eventually three of Harrisburg’s broga warriors chose the smartest workout of the week. The focus was on leg muscles and hamstring stretches. Here’s how it went:


Front kicks x20

Alternating butt kickers x20

High knees … Read More

Celebrating the Ups AND Downs in Life!

April 17, 2019 |

7 fine looking men (and backdraft) showed up for what they knew they might regret!  Everyone showed up excited for burpees and what was to come with the pre-blast stating life having ups and downs!  This morning we celebrated the … Read More

Lungs and Legs

April 17, 2019 | | One Comment

YHC joined 7 others in the gloom. DISCLAIMER and then we’re off into 2 groups: Chachi and Sugar decided to don some weight while Heatstroke, Love Seat, Roomba, Soprano, Sparknut, and YHC moseyed to the track for some interval fun. … Read More

Cruising up MillScream Ridge

April 17, 2019 | | 3 Comments

5 Cruisers and 1 Rucker got together this beautiful cool morning.  Bos found himself as the sole rucker who couldn’t be convinced to join the cruisers. Disclaimer was given and then YHC was called crazy when explaining that the route … Read More