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F3 MeCa | February 20, 2021

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Frosty the Hillbilly

December 2, 2020 |

In the sub zero temperatures of early December, seven HIMs assembled in the golf club parking lot preparing to embrace the frozen tundra.  Sparky tried to claim the Q by referencing some smart sign-up person, but YHC knew better.  Plunger … Read More

The non-5K beat down

November 29, 2020 |

Stuff happened.


We met a kind of FNG named Dell.  Had been at Tradition years ago. He was gonna look up his Name for us.


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MeCa Tough Turkey

November 28, 2020 |

10 men from across the southern half of MeCa gathered this morning to take on YHC’s take on the Tough Turkey 5k.

A little more than 3.1 miles were covered while also undertaking the below pain stations along the way:

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Turkey Tuna

November 28, 2020 |

In the post-turkey apocalypse, four HIMs assembled in at the Skywalker golf club for an early morning beatdown.  That’s right… 5:30am on a black Friday.  Despite the convergence, YHC wanted to provide Big Tuna with an authentic Skywalker experience to … Read More

Duck, Duck, burpee…

November 21, 2020 |

11 men showed up at MCP this AM for a beatdown that would surely include a figure 8.

A disclaimer was given and off we went.

Typical warmarama ensued.  SSH, Cotton Pickers, Windmills, IST, Arm Circles, Selfy Hugs.

We made … Read More


November 20, 2020 |

In the cool, crisp gloom of a Friday morning, 6 chilly HIMs from Skywalker and 1 mystery passporter from Harrisburg huddled in the golf club parking lot.  When YHC realized it was his Q, “Disclaimer” was said and the PAX … Read More

I am not a professional. Don’t make me repeat myself.

November 10, 2020 |

Nine men showed up in the gloom at HCES this morning to see what @Disaster had in store for them and it got ugly right out of the gate. YHC started with a standard disclaimer that went downhill fast, including … Read More

Return of The Accordion

November 4, 2020 |

With only the clarity that a 2020 election can provide, 6 sleepy HIMs assembled in the golf club parking lot and prepared to experience The Accordion.  Actually, 5 HIMs gathered.  Late Grinder was…well, late…so he gathered later.  After YHC announced … Read More

Some shouted Stab, Stab, Stab while others Why?, Why? Why? this Halloween day

October 31, 2020 |

YHC thought long and hard last night what to do for the Halloween them beatdown that would different, but also fun and challenging.  Since several of the exercises were new, thanks to the F3 website exercise section, some new exercises … Read More

6 PAX and a Velociraptor walk into an AO…

October 30, 2020 |

We all know that a Core Principle of F3 is that workouts are FREE of charge, but did you know that you can get PAID to come to F3??? Our man Greeter was feeling the Halloween Spirit (or maybe had … Read More