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F3 MeCa | July 15, 2018

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You vs. You

July 14, 2018 | | One Comment

12 men thought better of sleeping in on a nice summer Saturday morning as the joy associated with an F3 beat down danced in their heads.  How can one miss out on an opportunity to sweat and huff and puff … Read More

Inaugural “QSource Grinder” at Barista Craft!

July 14, 2018 |

10 Leaders got some quality 2nd/3rd F time in at the inaugural QSource Grinder this morning! All but one of them (and I won’t mention Iron Wolf’s name) rolled into Barista Craft after a … Read More

Burg Bods

July 13, 2018 | | 2 Comments

3 Strong F3 Brothers for the strongest workout HBurg F3 has to offer. While some of the regulars may be showing off their Beach bodies this week, a select few were working on the Burg bodies. Throw on some classic … Read More

Hillbilly Reboot

July 13, 2018 | | 2 Comments

Sometime you have to slog through the bad to get to the good.  3 of the finest came out to sweat, talk robots, hip extensions and contraband.

The thing-

Run to the end of snow and back – Pass @Exit54 … Read More

Original TarTar Sauce

July 12, 2018 | | 4 Comments

10 brave men came out to test the depths of the Q’s anger against his own poor fitness. Glad to report that all 10 men returned, hopefully Better in the process.

WARM UP Mosey on up to the Stop Sign … Read More

A Twist on a Classic

July 11, 2018 |

It was a perfect day to run for the 6 men who showed up. We put a spin on the classic pitchfork by running the Magnolia Springs Loop together before running the pitchfork and then hitting an extra block or … Read More

QSource Grinders Preblast

July 11, 2018 | | One Comment

Q – A leader who takes responsibility for the outcome.  QSourceThe wisdom from which the Q draws to exercise virtuous leadership. GrinderA periodic, purposeful and proximate meeting between the members of a group to accelerate effectiveness. Source: … Read More

Autumn Craft Beer & Low Country Boil Golf!

July 11, 2018 |

Sandman and I are very much interested in getting some F3 teams together for what is truly an awesome golf experience.  It’s an opportunity for you to enjoy an afternoon of golf and imbibe upon some fantastic craft beers and … Read More


July 11, 2018 | | One Comment

Me, myself and I stretch workout went something like this.

  • High Knee
  • Butt Kickers
  • Ball Kicks
  • Cobler Pose
  • Hamstring stretch L/R
  • Plank Heel raises X 10 each leg
  • High Pigeons X 2 (1 minute each leg)
  • Cat / Cows … Read More

The AMRAP Bucket Challenge

July 10, 2018 | | 3 Comments

11 of Harrisburg’s most tenacious came out this morning to help celebrate my 1 year anniversary/Rookie of the Year Award Ceremony.  YHC only had about 4 hours of sleep and was most likely speaking gibberish, but the Pax brushed that … Read More