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F3 MeCa | November 21, 2019

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Just keep moving

November 21, 2019 |

8 men overcame the desire to stay in the warm confines of the fartsack and venture out into temperatures hovering around freezing. They decided that The Ridge would be a good way to get warmed up and they were right. … Read More

Jacked up Figure 8

November 21, 2019 | | 4 Comments

6 pre-runners (Clueless, Exit 54, Wexler, Hootie, Pocahantas, Evite), then 6 main event runners (Exit 54, Hootie, Wexler, Banjo Boy, Starsky, YHC), then 5 runners as Hootie left, then 6 again when we got back to base and @DickTracy was … Read More

Core on a String

November 19, 2019 |

The weather was great for a morning workout, and nine Harrisburg men took the opportunity to jump-start their day at The Ridge. YHC gets his share of running in during the week and looks forward to other workouts as well, … Read More

I’m not that kind of doctor

November 18, 2019 | | 2 Comments

The watch buzzed with a Slack notification at 7:11 pm, the night before his Q. All YHC could see at a quick glance was Wexler, something, something, Dr. Lecter, beatdown, hippocratic oath. What did that say? “Word on the street … Read More

RSVP not required

November 17, 2019 |

9 men responded to the personal invitation given yesterday and are better for it.  A random mixture of pain was on the agenda this morning.  It went like this.

Warm Up

SSH x 20, IST x 15, Windmill … Read More

Bigger, Stronger, Faster

November 15, 2019 | | One Comment

Nine PAX for what turned into a pleasantly-damp 40 degree morning at ‘Burg Iron…


  • Mosey to the far end of the lot, COP
  • SSH x 20 (IC)
  • Hillbillies x 15 (IC)
  • Upper Arm stretch
  • Arm Circles
  • Mosey back … Read More

You pulled that out of your ass

November 15, 2019 |

Pre-blast last night claimed light rain and cold temps. No rain this AM, just cold temps and 11 dedicated PAX for some triple/doubles. What the hell is a triple/double? We moseyed a bit to the ticket booth (YHC had his … Read More

Blocking Cold

November 15, 2019 |

Six men arrived at the Ridge for a F3 betterment meeting.

WARMUP 25IC SSH 10IC Imperial Squat Walkers 15IC Mt. Climbers

THE BLOCK THANG Partner up – grab a block per pair from my truck. Each round will consist of … Read More

Tourin da (ice) Burg

November 13, 2019 |

4 of Harrisburg’s coldest braved the dropping temperatures to get a little bit faster this morning as we dodged actual ice.


Clueless was strong as always and not letting the cold weather slow him down.  Easy to get heated … Read More

#f3mentalbattle 11/27/19

November 13, 2019 |


When: Wednesday, November 27, 2019

Where: COT of your beatdown

What: F3 Louisville created #f3mentalbattle where the goal is to bring awareness to mental health issues that affect everyone, with a particular focus on adult men, where mental illness … Read More