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F3 MeCa | April 20, 2021

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About DrLecter

Posts By DrLecter

Play ball!

April 6, 2021 |

19 of Harrisburg’s most fearsome sluggers enjoyed a day at the ballpark on a beautiful spring morning. The baseball workout has become an annual tradition of YHC to celebrate the beginning of baseball season. Here’s how it went.

Mosey through … Read More

Back to basics

March 6, 2021 | 1

YHC got the pax back to the basics today at the Railyard. Merkins, squats, sit ups and some running are all you need for an effective beatdown. Nothing fancy, just got old fashioned hard work, trying to get better.

Warm … Read More

In memory of Hammerin’ Hank

February 4, 2021 |

20 of Harrisburg’s finest All Stars came out to the Ridge in the frosty gloom to celebrate the life and legacy of Hammerin’ Hank Aaron.  Hank died a couple weeks ago and tomorrow would have been his 87 birthday, so … Read More

Pinch Hit Q

January 11, 2021 |

YHC got the text yesterday that a Q was needed for Circuit Breaker and was glad to pinch hit for Gamma. 12 HIM showed for the longest mile and are better for it.

The Thang

The Longest Mile

1 Mile … Read More

What a Rush!

December 22, 2020 |

16 came out to The Ridge to get better and to keep pushing in advance of the upcoming holidays. Here’s what they did.


SSH x15 IC

Burpees x3 OYO

IST x15 IC

Burpees x3 OYO

Penny Pickers x15 IC

Read More

Christmas Countdown

December 15, 2020 |

YHC brought an advent countdown workout to the Ridge today to get the PAX ready for Christmas.

Mosey through the parking lot. Disclaimer given.


SSH x15 IC

Penny Pickers x15 IC

Hillbillies x15 IC

Mosey over to the ticket … Read More

Legs, core and cardio

November 28, 2020 | 1

YHC saw Kojak’s post on Slack yesterday about needing a Q for the Railyard and decided there was no time like the present for his first Railyard Q. With a large group out running prepping for the Huntersville Half, YHC … Read More

An ode to the jump squat

October 29, 2020 |

Not really.  Jump squats, you suck. YHC saw this boot camp posted on Twitter back at the beginning of the pandemic by F3 Rock Hill and finally brought it out to The Ridge. YHC was worried that the threat of … Read More

Play that funky music

October 2, 2020 | 1

A couple weeks ago, YHC noticed that the Q for his birthday was open, so he jumped at the chance to lead the workout and bring something special to the PAX. Here’s what happened.

Disclaimer given


SSH x44 IC

Read More

Tour de Ridge

September 15, 2020 |

20 men, including some faces not seen in a while, came out to enjoy the cooler temperatures and take a tour of the AO with a beatdown thrown in. YHC led this workout last year after returning from the beach … Read More