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F3 MeCa | December 11, 2019

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December 11, 2019 | | One Comment

That’s the number of raindrops 5 men felt during the run, for all those keeping score at home.

With varying speeds (the Q being on the low end), plan was a simple out-and-back with a couple options to stay together(ish) … Read More


December 10, 2019 |

Day 2 of the Iron Q Challenge brought out 21 of Harrisburg’s finest. Slight possibility the 57 degree temps also had something to do with it, but just slight. Either way, cars just kept coming!

Warm-up SSHs x20 Slow jog … Read More

Speedway Lights

December 9, 2019 |

11 men gathered at the Speedway for White Lightning, and Day 1 of my Iron Q Challenge. Some men lead and some men follow, but F3 is all about leadership. A couple years ago, MeCa OG Escalade threw out a … Read More

Lucky Roll

December 9, 2019 |

Three men tried their luck at the Rail Yard.




20IC Mt. Climbers

15IC Imperial Squat Walkers

1 mile run to the park bike trail

100 Merkin

100 WWI Sit ups

1 mile run back

Dice … Read More

Das Workout In Der Winter

December 6, 2019 |

WARM O RAMA was skipped today to make way for GVT (German Volume Training).



10 sets of 10 reps of the following exercises:

  • Single-arm bench press (left hand)
  • Single-arm bench press (right hand)
  • Box squat
  • Good … Read More

Off Twerk We Go!

December 5, 2019 | | One Comment

17 Men proved they don’t know squat and were hoodwinked by YHC into joining him in the Gloom. It was #LegDay in #TheBurg and here is how it went down:

Warm Up

  • Hillbillies x 10
  • Mountain Climbers x 15
  • Read More

I know what you need …

December 4, 2019 |

A swift kick in the ass.

Sometimes we need support to make it through difficult times.  There are some serious issues with depression, especially around the Holidays.  Be that support to someone, if you know or think they need it.

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DORA The Explorer

December 3, 2019 |


  • Mosey to the front of the school parking lot.
  • Form a line and hold the bottom position of a squat. One man at a time, sprint to the next parking lot line and continue to hold the bottom … Read More

If you’re on time, you’re late

December 2, 2019 |

At least if you are the Q and YHC was late this morning. YHC rolled in at 5:30 on the dot to a group of 4 led by Solo Cup discussing who was the Q for the morning. Well, that … Read More

Great Wall of Harrisburg

November 30, 2019 |

Eventually, 15 men of F3Harrisburg left the friendly confines of the Library parking lot for the Old Post Office, taking the long way around, because…who in their right mind would look for an opening in the fence and ignore the … Read More