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F3 MeCa | August 18, 2019

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Ultimate Football

August 5, 2017 | | One Comment

24 celebrated the start of football season with some ultimate football.

Here are the rules:

  • It’s just like ultimate frisbee
  • Except with a football
  • After each team scores, the scoring team calls out an exercise for the pax (ex: … Read More

Slowest Man Getting Faster

August 4, 2017 | | 3 Comments

For a minute this morning, I thought I was going to be the fastest man on the track. Then, the Pax showed up. 5 Pax put in a lot of effort to make themselves faster this morning. Proving, once again, YHC is … Read More

Kettle to the Core

August 4, 2017 |

August 4 means KB to the core — 8 mighty men of H’Burg showed up to throw some iron. The last few days have been plenty o’ merkins and plenty o’ burpees, so YHC focused on a KB core and … Read More

A Hill of a time

August 2, 2017 |

15 men took on the Hills of the pitchfork. While the elevation is not that bad it felt like a 1000 feet. Great work by all this morning. There were a few early worms  getting in some extra miles.

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August 2, 2017 |

4 of Harrisburgs smartest came out for some round robin stretching at the fabulous Abington Pool House.  YHC was in Orlando last week with the family, man it was tough to come back and get up this morning.  The workout went … Read More

OldSkool Shoulder Smoker

August 1, 2017 | | 10 Comments

19 men, stepped into the cool, crisp, gloom to get a little better this morning.  Here’s how it went down.


Mosey around the Parking lot

  • SSH Hop x 20
  • Windmills x 20
  • IST x20


The ThangRead More

‘Christmas in July’ Murph

July 31, 2017 | | 4 Comments

15 Pax started their week out right by honoring Lt. Michael Murphy and pushing their brothers to get stronger.

The last few weeks of almost 80 degrees and 90% humidity started taking its toll.  The non-stop sweating has definitely done … Read More

Never ending ladders

July 29, 2017 | | 2 Comments

22 F3 Brothers gathered in the gloom at Harrisburg Park today.

Several runners in the Bull Run.   Unfortunately,  YHC set his alarm for PM and missed that part of todays workout.

All 22 got started with a short run … Read More

Copy, Paste add 8 Burpees

July 28, 2017 | | 2 Comments

With the August different-Q-a-day challenge starting in 4 days and you’re wondering if you can create a workout, I’ve found the answer: 1. Copy a 2 year old workout from a Q you respect, 2. Paste into a Word document, … Read More

A guide to the lazy Q’s beat down

July 27, 2017 | | 4 Comments

17 answered the call this AM.  Some requiring special, early AM texts, but most were there on their own free will.

In all honesty, Thursdays are one of the toughest workouts to make for YHC.  By this time in the … Read More