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F3 MeCa | May 19, 2019

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Work out in a bag X

May 8, 2019 |

4 1/2 of Harrisburg’s finest came out for the smartest work out of the week.  The 1oth installment of work out in a bag.  Sheep dog joined us after running some.  The work out went something like this.

Warm up:

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In Honor of Martha Melvin

May 8, 2019 |

11 of Harrisburg’s toughest (wait, 11?? is that right?) came out this morning to find out if the Hills truly are alive.   They were…not with music though, just the sound of men gasping for air.

I never pay any attention … Read More

Dumb, Ugly, and Uncreative

May 7, 2019 |

16, yes sixteen, men made the right choice this AM to get stronger, even if it was painful and had a nostalgic feel.

It was a perfect morning for a beat down.  Over the past few days I had been … Read More

Boot camp or bike? Choose one and get better

May 6, 2019 |

4 men chose boot camp.  4 men chose to bike.  8 of us got better.  YHC has been studying a lot more about Triathlons lately.  The mixture definitely seems like a smart long-term strategy to staying fit and minimizing injury.

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How To Outsource The Q

May 4, 2019 |

Step 1: Sign up to Q the same day the PAX commits to help demo a deck for Harrisburg Park

Step 2: Show up and demo the deck with 15 other PAX

Step 3: Count off and COT

Step 4: … Read More

Big Cat Piss Hair

May 3, 2019 |

5 F3 Faithful for a swole time at Stallings Road Park. The double-edged sword was in play…

Warm-o-rama – SSH ICx15, Windmill IC x10, IST ICx10, 5 Tempo Mericans

Thang: Round 1 x10, Round 2 x10, Round 3 x5 (speed … Read More

Do I know you???

May 2, 2019 |

16 men came out in the gloom to get better and met a few new people in the process.  May is FNG and Kotters competition month and we’re off to a good start.  Keep pushing more guys to come out.  … Read More

Running The Burg

May 1, 2019 | | One Comment

It was a great morning for a cruise through the Burg. But with the crew that showed up turned it into something a little more fast paced. Had to check the GPS twice after miles one and two… we were … Read More

Hill yeah!

April 30, 2019 | | 3 Comments

YHC felt like our hill at the Ridge has been a little under utilized recently, so I decided to make the whole workout take place there. Scooter did this back in the late fall and I switched up the exercises … Read More

April Murph

April 29, 2019 |

On this cool Spring morning 5 proud Americans came out to honor a true American hero.  The clock hit 0530 and off we went.


1 mile run

100 pullups

200 pushups

300 squats

1 mile run


Count-off and … Read More