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F3 MeCa | January 21, 2019

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F3 Dads Comanche: Was it 150% humidity or 150+ PaX and Kids? Perhaps both!

July 22, 2017 | | 2 Comments


First of all…. Wow, what a great morning!

150+ (I think 153 or 154) Pax and 2.0s got out of the #Fartsack to have some fun and bonding time this morning!    In addition, it felt like 150% humidity!

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BLIMPS over Harrisburg

July 22, 2017 |

16 men pushed themselves in the soupy heat this morning at Rail Yard, and they call came out stronger for it.


  • Mosey to lower lot
  • SSH x15
  • Windmill x10
  • Mosey to the pond


Comanche F3 Dads Pre-blast #2: Sat, Jul 22 @ 8am. Fun kid-friendly beatdown and breakfast

July 21, 2017 | | One Comment

Hello MeCa PAX,

Just a friendly reminder that the F3 Dads workout and breakfast at Comanche will be this Saturday, July 22 starting at 8am with breakfast occurring around 9am.

It should be an exciting time!  We have lots of … Read More

Four PAX, One Track, and a Trail of Sweat

July 21, 2017 | | 3 Comments

Four PAX deep, came and got faster this morning at Acceleration…

1 mile easy pace to warm-up

Sprint 50 yards, jog back to start line – REPEATO x 4

Sprint 100 yards, jog back to start line – REPEATO x 4

Sprint … Read More

Cresent KB’s

July 21, 2017 | | 2 Comments

10 of Harrisburg’s strongest came out to get stronger.  YHC pulled in the parking lot and the moon looked really cool, just a bit of a cresent exposed.  The workout went like this.

Warm Up

Core and Recovery

July 19, 2017 |

4 Formidable F3 Faithful chose the smartest workout of the week to get a little stronger in their core and remedy some aches and pains.

Warm-o-rama: high knees, butt kickers, ball kicks, arm circles, mtn pose

Thang (in sorta order): … Read More

Running The Dog Days of Summer on the Devil’s Pitchfork

July 19, 2017 | | One Comment


13 men arose to face one of the toughest running courses in MECA, Harrisburg’s TheDevilsPitchFork, for a little BRR training. The rains from the night before provided a break in the heat, which will get much worse as this … Read More

BR Stretch

July 12, 2017 |

2 of Harrisburg’s smartest came out for some stretch / recovery.  YHC thought of looking for some new stuff utilizing the bike rack at the Abington Pool House.  I think the dog in the house near the pool is still … Read More


June 28, 2017 |

2 of Harrisburg’s smartest came out for a recovery stretch. With top gun tournament games a plenty two tired baseball coaches needed some stretching.  The work went something like this from memory.  Clueless was on a road trip to the Palmetto state.

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June 21, 2017 |

3 of Harrisburg’s smartest did some light stretching in the rain.  The workout went like this


  • High Knees
  • Butt Kickers
  • Arm Circles

The Thang

  1. Mountain Pose
  2. Chin to chest, L ear to L shoulder, Look up … Read More