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F3 MeCa | May 25, 2018

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Harrisburg Old Glory

May 24, 2018 | | 2 Comments

15 men, unencumbered by mediocrity, stepped into the humid Gloom to perhaps get even better.

Mission Accomplished

Warm Up

  • SSH x 15
  • IST x 15
  • Windmills x 15

A brief explanation of what was about to go down…

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Addition by Subtraction

May 23, 2018 |

3, no 4, no 3, no 4, no 5 F3 Faithful for the smartest workout of the week. Maybe this was plan A for some of the PAX… Plan B result was 5 standing. One workout’s loss is another’s gain. … Read More

Dropping Like Flies

May 23, 2018 |

Eight PAX to start out with today’s #RoadWarrior, six remained when we brought it back to the AO…


  • Head out Main St., left on Roberta, cross over onto Parallel
  • Straight down Parallel til you hit Morehead, turn … Read More


May 22, 2018 | | One Comment

14 of Harrisburg’s most Rhythmic came out to…oh sorry… first rule of Dance Club is you do not talk about Dance Club.  Here is what I can tell you…

Warm Up

Mosey to the hill Disclaimer SSH x20 … Read More

This workout is brought to you by the Charlotte Motor Speedway

May 21, 2018 |

14 men, including one visiting from Greenville, NC, came out to #WhiteLightning this morning to start their week right and hold their brothers accountable.

The speaker system was still running from the weekend race and gave us some “motivation” to … Read More

Dodging the Royal Wedding

May 19, 2018 |

13 of Harrisburg’s finest suburbanites laughed at forecasted rain and chose to miss the royal wedding. The Q was an arse and made everyone do WWIIs in wet grass.


Mosey to grassy area next to rocks- Side straddle hop … Read More

A Harrisburg Iron/Sandbag beatdown worth Getting Up for

May 18, 2018 | | 4 Comments

After having traveled to Stallings Road Park in the not so distant past for some MeCa regional ruck training, YHC determined it to be a great spot to finish up his final week of GoRuck Heavy training before next week’s … Read More

Who is your cell carrier anyway?

May 18, 2018 |

A strong seven came out to Bradford Park pool, not to swim, but to run hills and lift weights. This is how it went:

Part I:

Run to the opposite end of Bradford Park:

Following in the footsteps of greatness

May 17, 2018 | | 3 Comments

It was a morning of simple work this morning for 13 pax. Keep reading for what went down.

#Warm Up: Merkins Windmills SSH

#The Thang: Indian run with pushups Circle up for Squats at the first intersection Indian run to … Read More

Pre-Blast – F3 Dads Mineshaft

May 16, 2018 |

You are cordially invited to F3 Dads, The Mineshaft Style!

When – 5/19, 9am – 10am Where – UNCC Lot 7, 8907 UNIVERSITY RD, Charlotte NC 28223 What – Kid friendly, Dad unfriendly-ish workout with refreshments to follow Why – … Read More