To build these joints , you need a table saw , dado blade for 1/2" slots , a motorised thickness plainer and some clamps .
Start with a straight 2X4 and cut it to the width of your track plus 1/4" .
Cut the height down to 3" .Use a table saw with a long fence and cut a little off the top and bottom to make it as straight as possible .
Put your dado blade in the saw , set at 1/2 " thickness . You can't use the guard when you are dadoing .This is dangerous especially for someone not used to table saws .As a safer alternative , a router table with a 1/2" two flute carbide bit can be used .
Practice cutting a slot on some scrap until you are happy with the fit of the tongue .Cut a 1/2" deep slot down the middle of the 3" side of each 2X3 .Cut with the straightest side against the fence of the saw or router table .
Check your cuts with a piece of 1/2 " MDF from the sheets you are going to use for your track .Usually you use track off cuts for this .
The tongue is going to be 1/2 " by 7/8" .With the 1/2" slot lightly beveled the tongue should fit very snug but not to the point that is spreading the wood .
If you need to , run the 2 x 3 's through the cutter again .
Run some glue in the bottom of one of the slots and push the tongue in .Tap it with a block and hammer to get it all the way in .
Wipe off all excess glue . Let the glue dry overnight .
Cut lengths of 3 1/2" MDF to the same length as your joints .
Push your 2X3's together and put the smoothest top down on a flat surface .
Glue the MDF sides on flush with the flat surface .
Clamp them all together .A Workmate style clamping bench works well for this .
Drill three 3/8" holes for the 5 1/2" long blots that are going to hold this together One at each end and one in the middle .Use your slot marker to avoid putting a bolt directly under a slot .Tighten the bolt to around 30 ft lbs .Not critical , you just don't want to crush the MDF .
Let dry for an hour . Run it through the thicknes plainer with the overhanging MDF on the bottom rollers of the plainer to have a perfect surface to glue your track pieces to .