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F3 MeCa | September 21, 2019

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Posts By Gapper

Trifecta

August 23, 2019 | | One Comment

10 men worked up a sweat just by walking out of the house this morning and came to Harrisburg Iron to get in some kettlebell work. And some ruck work. And some running. And some cycling. Here we go!

WARMUP

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Hold It

August 18, 2019 |

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

WARMUP

  • 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

Pre-Blast: F3 MECA Serves at Miracle League Baseball

August 4, 2019 | | 2 Comments

Mark your calendars for the morning of September 14 when F3 MECA starts with a special workout at the YMCA Miracle League field from 7:30-8:30 then is serving kids with special needs at 4 Miracle League baseball games. Read on … Read More

Heavy Drop

August 2, 2019 |

9 pax got stronger with a workout straight from Heavy Drop Training (YHC is nothing if not unoriginal).

WARM UP

  • Mosey to far end of parking lot
  • SSH x15
  • Air squat x10
  • Merkin x10
  • Mosey back to start

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Let’s Play Some Cards

July 16, 2019 |

Like Mike & Worm in Rounders, 22 of Harrisburg’s luckiest came to play the hand they were dealt this morning at The Ridge.

THE ANTE

  • SSH x15
  • Merkins x10
  • Air squats x10

THE MAIN EVENT

We shuffled up … Read More

Smiles & Miles

July 6, 2019 |

16 men defeated the fartsack and came out to the Rail Yard, 4 for running and 12 for a beatdown.

WARM UP

  • Mosey to the pond
  • SSH x10
  • IST x10
  • Air squat x10
  • Run 1 lap around the pond … Read More

100% Effort

March 3, 2019 |

11 men brought 100% effort for 100 reps of work around the Rail Yard.

WARM UP

  • Mosey to football parking lot
  • SSH x15
  • IST x15
  • Merkins x10
  • Air squats x10

THE THANG

Honoring Robbie Miller

February 21, 2019 |

10 men braved the soggy gloom and honored Army Ranger Sgt Robbie Miller. Everyone was stronger for it.

 

WARMUP

  • Mosey around the Ridge lot with defensive slides, high knees, and buttkickers
  • SSH x15
  • IST x10
  • Slow windmill x10
  • Read More

We Got the 1 & the 6 but What Happened to 2 Through 5?

February 7, 2019 | | One Comment

16 men enjoyed an early dose of spring at The Ridge. Here’s how it went down. Ruck ’em if you’ve got ’em.

WARMUP

  • Mosey to far corner of parking lot
  • SSH x10
  • Windmill x10
  • Merkin x10
  • Air squat x10
  • Read More

Casey Kasem’s Got Competition

January 11, 2019 | | One Comment

10 men didn’t need American Top 40 when they could instead listen to Spotify on shuffle in a below-freezing parking lot at Harrisburg Iron. I Work Hard Every Day, except on the days that I don’t. But You Can’t Stop Me … Read More