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F3 MeCa | March 16, 2018

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The Long Version

March 16, 2018 | | One Comment

Four Men,who often Fly by Night, stepped into the Limelight, and embraced the Spirit of the Radio for this morning’s High Rep Count Edition of #HarrisburgIron.

Warm Up

  • 15 SSH
  • 10 Windmills
  • 10 ISR
  • 2 Min Small Arm Circles … Read More

What’s in the Boxxxxxxxx?

March 15, 2018 | | 3 Comments

Eight men came out to get a workout in chilly temps on Bigbird’s favorite day of the year, the start of the big dance.

Warm Up: Ran lines doing defensive slide

I don’t especially like circles so we did warm-ups … Read More

Broga – the cure for what ails ya

March 14, 2018 | | 3 Comments

Four men took advantage of our weekly recovery workout….and not one of them named Clueless. Something about a field trip he had to go on. Hopefully, he got his parent’s permission.

Not necessarily in this order… High Knees Butt Kickers … Read More

Pi Day Road Warrior

March 14, 2018 |

Mother nature deceived YHC into thinking it was shorts weather this am.  Hitting the snooze and seeing 37 was great.  Hearing Rush on the drive to the AO added another positive.  Starting out on the run we began suspecting we … Read More


March 13, 2018 | | 2 Comments

Seven friends got together in the cold of the morning and pushed each other and gave out more high fives than a UNC Frat House.   Here is how it went.

Warm and fuzzies: Mosey to the stop sign in front … Read More

Modification of the modification

March 12, 2018 | | 3 Comments

3 men braved the elements this morning and put in some work.  2 of them didn’t check the forecast ahead of time and 1 of them was the Q.

YHC is recovering from an ankle injury so the workout as … Read More

Watch out for frozen dog poop

March 10, 2018 |

Six of the most well rounded got after it this morning.

Start at  Bradford Park Pool Area:

Go up Revere,

Turn Right on Moody and then left on Millen,

Turn right onto Snow and go to the end.

At the … Read More

Whetstone Kick-Off Beatdown

March 10, 2018 |

47 PAX showed to kick off F3 MeCa’s newest initiative Whetstone at F3 MeCa’s newest (and best 😉 ) AO. Here is what happened.

Thorough and non-professional, professional disclaimer given. Mosey to the alumni pavilion (wanted to make sure that … Read More

Whetstone Launches in MeCa

March 10, 2018 |

F3 Whetstone launched in MeCa on 3/10/18. Take 13 minutes to watch THIS introduction given by Man Down. Then read the details below and sign up. Thanks to Astro Van for a strong setup with the partner, burden-sharing beatdown. You can … Read More

84 more burpees than originally planned

March 10, 2018 | | 3 Comments

A rag-tag group of the ‘Burgs finest entered our version of Thunderdome…..except this time 8 men entered and 10 men left. Wouldn’t have made for a good movie…or at least any worse than the original, but I digress.

Mosey down … Read More