Image Image Image Image Image Image Image Image Image Image

F3 MeCa | August 22, 2019

Scroll to top



The Suicide Squad

August 22, 2019 | | One Comment

15 men plus 1 runner (also a man) gathered in the gloom at HRHS today for a lot of suicides and running.

Here’s how it went:

Warm up:

  • Run across the lot with high knees and butt kickers.
  • Disclaimer
  • Read More

Wednesday routine

August 21, 2019 |

So, how was your morning?  Pretty good, you know, ran 5 miles with 700 feet of elevation.  A typical Wednesday.

Like clockwork, 17 men showed up at the PitchFork this morning to challenge themselves by running some hills.  The humidity … Read More

String Of Pearls

August 20, 2019 | | 3 Comments

19 men, shed the shackles of mediocrity, and celebrated YHCs 6 year F3versity by completing a String of Pearls at #TheRidge

Warm Up

Mosey on over to the Stop Sign

  • SSH x 15
  • Windmill x 15
  • IST x 15
  • Read More

Sheldon? Bradley? Gary? Alice?

August 19, 2019 |

The F3 Exicon calls it the Cooper. Origin of that name is unclear, at least to YHC, but he thought it sounded like a good beatdown. Similar to the El Dorado type workouts we’ve been having at the Speedway, courtesy … Read More


August 18, 2019 |

14 men fought the humidity with their will power at the Devils Pitch Fork.  With the fleeting thought of only a few more PitchFork runs left in this year, 14 men made the right choice to put in some miles … Read More

Hold It

August 18, 2019 |

7 men skipped the Wheaties and had iron for breakfast instead. Here’s how it went:


  • Mosey to tennis court end of the parking lot
  • SSH x15
  • IST x15
  • Mosey to the opposite end of the parking lot, faking … Read More

“Special” Forces

August 17, 2019 |

With many of the regulars at Dad’s camp, BRR training, or just plain scared, 7 still posted under the threat of Burpees and other dumb stuff. It went something like this…

Slow walk over to the shelter, Toy Solders, High … Read More

The Parking Lot of Pain

August 15, 2019 | | One Comment

16 men joined forces under a Muggy August Moon to get a little stronger and push each other to get a little better.  Here’s how it went down:

Warm Up

  • Mt Climbers x 15
  • Merkins x 10
  • Burpees x … Read More

No frills, just go

August 12, 2019 |

12(ish) began the week with some white lightning and a promise you could go at your own pace; you-versus-you. At no time was creativity mentioned…

Format was explained, and off we went on a ~1/2 mile run to the tunnel … Read More

Brown Rice, Chicken and Broccoli

August 11, 2019 |

A healthy meal name for a healthy Q with an even healthier turnout of Harrisburg’s leanest of proteins, I mean men. 11 handsome studs took to the park at 0700 hours and boasted their manly powers of athelticism for all … Read More