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F3 MeCa | October 30, 2020

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Pick Things Up and Put Them Down

October 30, 2020 |

19 got stronger this morning. A lot more than 19 slept in and didn’t.


Warm-up run to the end of the lot Arm/Shoulder stretches 2 slow Yurpees Run back and line up along the curb

5 Clean/Presses 5 Outhouse … Read More

An ode to the jump squat

October 29, 2020 |

Not really.  Jump squats, you suck. YHC saw this boot camp posted on Twitter back at the beginning of the pandemic by F3 Rock Hill and finally brought it out to The Ridge. YHC was worried that the threat of … Read More

Improv Running Route

October 28, 2020 |

Fourteen of Harrisburg’s most “able to get out of bed when it is still dark outside” converged on Town Center to walk, run and ruck in the gloom and get better for it.  For the runners, there was posted 5 … Read More

Emerging from the Mist

October 27, 2020 |

19 emerged from the Mist today to literally embrace the Gloom.  Couldn’t see much more than about 10 feet out there but it didn’t stop a crowd from coming out to get stronger!


Warm Up:

Mosey to the far … Read More

Wait what time does this start??

October 27, 2020 |

As the heavy fog rolled in this morning, 5 HIMs weren’t skeered and made it out to The Sandlot to see what YHC could come up with.  The clock hit 0630 so off a moseying we went.  It went like … Read More

October Murph

October 26, 2020 |

14 men started Monday on purpose and honored Lt Michael Murphy and others like him that gave the ultimate sacrifice.  Was quite the battle to get out of bed this morning as shown by my tardiness to the workout.  Have … Read More

Breakin The Law

October 25, 2020 |

12 men broke through some ‘optional’ road barriers to put in some work.  We tested out the new stairs to see how they compare to the Library stairs.  The fence at Heart Rate hill is now gone so we were … Read More


October 23, 2020 |

17 Swung their #BigOlBells around at Harrisburg Iron this morning in a true test of their mettle.  It went a little like this….

Warm Up

The Motivator (SSH, HalfJack, Leg Split, Hop)

Repeato Decrease by 1 from 10

The Thang … Read More

Nothing but Concrete

October 22, 2020 |

14 men not afraid of a full-body workout posted at The Ridge this morning. I had grand plans for hills, tracks and tires, but had to scrap them all and we just stayed on solid ground.

#disclaimer Windmills x10 (slow … Read More

Records were made to be broken

October 21, 2020 |

14 men plus an early bird put some work at the Harris Depot Hill this morning.  T-claps to @Pocahantas for tying @Hootie for the crown.  He was on top for about 30 minutes, until @Exit54’s watch uploaded to Strava.  @Exit54 … Read More