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F3 MeCa | January 21, 2019

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New year, same roads

January 2, 2019 |

First Road Warrior of the year is in the books. It was a real nice 50 degree morning, and four pax took a five mile tour of familiar Harrisburg Park neighborhood roads.

-South on Professional Blvd -R on Physicians -L … Read More

2019 Arby’s Mud Ugly Bowl

January 1, 2019 | | 2 Comments

22 came out for a very slick, very ugly, ultimate football game.  Conditions were near pitch black at time of kickoff with the field somewhere between soaking wet and full on raging river.  Some of the Pax were slightly hesitant … Read More

Spelling Bee at Comanche

January 1, 2019 | | 4 Comments

15 Pax, a mixture from Highlands, Comanche, The Ridge, and Kannon decided to start the New Year off right with an elementary-style Spell Your Name(s) beatdown that YHC stole from an F3 Metro Pax who posted it on Twitter.  Thanks, … Read More

The Final Murph of 2018

December 31, 2018 | | One Comment

11 #HIM, seeking to finish the year off stronger than it started, gathered solemnly in #The Gloom to celebrate the life of Lt. Michael P. Murphy.  Here’s how it went down:

The Murph

  • 1 Mile Run
  • 100 Pull Ups (Inverted … Read More

Day 6: Don’t be Complacent

December 30, 2018 | | 3 Comments

Nine men at the Railyard for the 6th and final day of Exit’s Iron Q Week…


Mosey to the lower lot, COP:

  • Disclaimer
  • SSH x 20 (IC)
  • Windmills x 15 (IC)
  • IST x 20 (IC)
  • Mountain Climbers x … Read More

Day 5: Don’t be Greedy

December 28, 2018 | | 3 Comments

Seven PAX braved the rain and colder-than-advertised temps for some strength training at today’s ‘Burg Iron…


  • Arm circles (forward and backward, little circles and big circles)
  • Tricep and shoulder stretches


Five rounds of exercises, each … Read More

Day 4: Develop the Right Relations

December 27, 2018 | | One Comment

Twelve PAX, including a couple of stray Dawgs, for Day 4 of Exit’s Iron Q Week – stations around the Ridge…


  • Mosey to the corner of the lot by the practice field, SSH x 20 (IC)
  • Mosey to … Read More

The gift that keeps on giving

December 26, 2018 |

Pre-blast was sent on Slack last night promoting gift giving from YHC. 8 strong PAX showed in 27 degree weather to receive the ultimate F3 gift in the form of burpees and Indian runs. No FNGs this morning, off we went for … Read More

Day 3: Stay Focused

December 26, 2018 | | 4 Comments

Day 3 of Exit’s Iron Q Week continued with two other PAX at Road Warrior, and we were joined by a third before we finished…


  • Head East on Main, left on Kee
  • Right on Town Center, right … Read More

Day 2: Use Resources Wisely

December 25, 2018 | | 5 Comments

An even ten for a frosty Christmas morning at the Ridge…


  • Disclaimer
  • Mosey to the main entrance, SSH x 20 (IC)
  • Mosey to the school service entrance, Windmills x 15 (IC)
  • Mosey to the practice field, IST x … Read More