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F3 MeCa | March 23, 2019

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Frosty four

March 6, 2019 |

4 men made the hard choice this morning and put in some miles.  After getting out of bed, the rest was easy … relatively easy anyway.

The route was Bull-run-ish that we’ve done before.  The route looked like this.  We … Read More

Clever Title Goes Here

March 5, 2019 | | One Comment

13 men didn’t let a drop in temperature keep them in the fart sack this morning and are better for it.  YHC watched a couple YouTube videos looking for something new to do and didn’t have much luck.  The workout … Read More

Left Turn Only White Lightning

March 4, 2019 |

5 guys made it out for a full lap around the speedway, with an extra jaunt back up to the water tower. It ended up being a little heavy on the run, but this was my first lead here, so … Read More

2019 February Food Pantry Challenge

March 4, 2019 | | 5 Comments

I’m writing this BackBlast under duress.   Frankly, I feel it takes away from the 3rd F if you talk too much about it.

The DawgHouse and Harrisburg Pax recently completed the “epic” first annual February Food Pantry Challenge.  For those … Read More

100% Effort

March 3, 2019 |

11 men brought 100% effort for 100 reps of work around the Rail Yard.


  • Mosey to football parking lot
  • SSH x15
  • IST x15
  • Merkins x10
  • Air squats x10


Minute To Win It

March 1, 2019 | | 3 Comments

Twelve men ventured out into the Spring like temperatures this morning for some game show fun.  The only differences were that there was no prize money, no attractive hostesses and no Howie Mandell.  So not like it at all.

Warm-o-RamaRead More

The Triple Lindy (+)

February 28, 2019 | | 3 Comments

11 men took it back to Back To School for a little Triple Lindy (+) Challenge.  We pretty much #KilltIt


  • Parking lot Snake (L/R slide)
  • SSH x 15
  • IST x 15
  • Windmills x 10

THE THANG: Set 1 … Read More

Back-to-Back Warrior One Qs

February 27, 2019 |

It was just like old times Qing back-to-back Warrior One workouts.  Helga and I held down the fort while the Road Warriors went scouting the perimeter, and the women and children stayed nestled safely in their beds.  This week’s stretch … Read More

Road Warriors

February 27, 2019 |

8 men put in some miles this morning in these perfect February temps.  The rain held off until after we were done.

The route wasn’t special, but had more traffic than you would think at 5:30 AM.  It looked like … Read More

What Want to do Some Merkins

February 26, 2019 | | 3 Comments

12 Men came out to enjoy a cool crisp morning under a clear sky.  Here we go:

The Thang


Run lines in parking lot

In cadence: SSH x20

IST X 20

Windmill x 20

Arm circles

Mosey to far … Read More