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F3 MeCa | September 21, 2019

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Posts By Kojak

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September 15, 2016 |

YHC was looking forward to this workout all week.  It seemed like this training for that mountain race had gone on forever and now it was time to get back to some variety.  It went something like this………………..


Mosey … Read More

Four corners of FUN

August 18, 2016 | | 2 Comments

15 of the finest select from the Ridge showed up for a little fun.  By HKP’s watch it was 5:30 so off we went but wait there were some late arrivers to the party but not Swami????  Off we went … Read More

Fun at the House

August 5, 2016 | | One Comment

YHC decided to figure something out so I could see other parts of this AO and take the PAX along for the ride.  At first I thought this might be a solo tour but around 0528 the PAX starting showing … Read More

A Muggy Murph

July 25, 2016 | | One Comment

On this muggy July morning 10 of the Burg’s best and 1 of the select from Area 51 came to experience what one of America’s finest would likely breeze through.  Quick route explanation for our visitor and off we went……………………

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July 8, 2016 |

On this day 5 of the finest from the Dawg House showed up to get a little stronger and faster.  This was YHC’s first workout at the Dawg House without Pharaoh but we all pushed on.  It went something like … Read More

Murph in the ‘Burg

June 27, 2016 |

Nine of the finest in Harrisburg came out to honor an American hero and hopefully grow stronger.  The weather was perfect so off we went.




Brief instruction


1 mile run

100 pullups

200 push-ups

300 squats

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Field Day!!!!!

June 23, 2016 |

On this day 11 Adonis’ showed up to relive some childhood memories, for some it was longer ago than others.  Field day was something that most kids looked forward to and enjoyed and YHC hopes that the PAX would feel … Read More

Let’s try this again

June 17, 2016 | | 2 Comments

12 of MECA’s finest showed up at the Dawg House on this less than humid morning to circle up and talk about our feelings(more about that later).  There were some new faces to YHC but that’s what is so great … Read More

1st Q at the Dawg house(and maybe my last???????)

June 3, 2016 | | 2 Comments

8 of the MECA region’s finest came out to the Dawg House for YHC’s first Q at this AO.  This was a determined group of fellows and YHC was eager to get things going so off we went………….


Mosey … Read More

Clear as mud

May 26, 2016 | | 3 Comments

On this day we got a visit from 2 of our brothers from the North and we welcomed them with open arms(or piggy backs).  The workout would go south later on and the PAX stepped up to make it successful(or … Read More