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F3 MeCa | March 24, 2019

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Streaking the Quad

July 14, 2014 | | 16 Comments

27 #F3Frat brothers decided to try and relive those college days of binge weekends then recover Monday…Instead of a weekend soiree that would lead to something of an awful idea of streaking on my alma mater’s campus we instead chose … Read More

Constant Motion

July 13, 2014 |


Mosey to Mall

  • Slap Jacks x 20 IC
  • Jump Squats x 10
  • Mis. Stretches
  • Plank Jacks x 10

The Thang

Mosey to North Mall Wall – 20 dips

Mosey to West Side of Mall – Shoulder Step … Read More

Preblast: #ElDorado Streaking the Quad

July 13, 2014 | | 4 Comments

We’ve seen F3Metro and the “Triple Crown” beatdown and to try and follow in the already ridiculousness of the past #ElDorado Q’s PLUS an effort to relive my wonderful days on this beautiful college campus, YHC presents:

Streaking the Quad:

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F3 Dads: Animals Everywhere

July 12, 2014 | | One Comment

Submitting to the endless requests of “When’s the next F3 Dads?” from our 2.0s, 69 PAX (Dads and 2.0s) posted on a perfect Saturday morning at Mallard Creek Park.  Here’s how it all went down:

Warm-o-rama – SSH x 19 … Read More

Fresh Off the Bench

July 12, 2014 | | 2 Comments

With Sun Dial out due to an injury, YHC was pulled off the bench to fill-in as Q.  25 Pax posted to see what the back-up had in store for them.

x-denotes 4 count cadence


@Bootstrap says, “You’re Welcome”

July 11, 2014 | | 3 Comments

Eight (8) fleet footed PAX launched into the gloom for some solid speed repeatos in preparation for improved performance at the Fall USMC Ultimate Challenge Mud Run on Oct 4. Oh, haven’t heard about it? Then you’ve been sleeping in … Read More

The DQ Blizzard Brain Freeze

July 11, 2014 | | 5 Comments

5 fearless men posted today for some Harrisburg Iron.

Warm Up:

  • 10 SSH
  • 10 Imp Storm Troopers
  • 10 Wind Mills
  • 10 Mtn Climbers
  • Merkins 5 ea
  • Military
  • Wide
  • Diamond
  • 6 in and hold.

Going to work:

7-11 on 7-11

July 11, 2014 | | One Comment

13 Pax showed on 7-11 for a 7-11 beatdown in the gloom.

The thang-

Disclaimer Mosey around parking lot

SSH x 20 Arm Circles Hamstring Streches

7 Exercises 11 Times Goblet Squats Bicep Curls Chest Press LBC’s Sumo Squat Tricep … Read More

Equitable Distribution of Pain to All Body Parts

July 10, 2014 |


  • Mosey around campus to lower parking lot
  • SSX x 20
  • Mountain climbers x 20
  • Imperial Strom Troopers x 20
  • Cotton Pickers x 20

Mosey to Shelter – Circle of Pain #1:

Mad Scientist: Splitting Atoms with Lego

July 10, 2014 | | 4 Comments

30 Pax showed up to split atoms this morning…most likely because no one knows what that means (myself included).

Up the Deck: Mosey at 70% /Shuffle right/Back Pedal/Shuffle left

 Warmorama at the Top: SSH x … Read More