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F3 MeCa | July 16, 2019

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Posts By SoloCup

Christmas in July

July 9, 2019 | | 5 Comments

16 men got down with the Christmas Spirit on a brutally humid July morning at #TheRidge.  Here’s the recap



Mosey over to the Suicide Lot

  • SSH x 15
  • IST x 15
  • Windmills x15

THE THANG … Read More

Return of the 10s

July 5, 2019 | | One Comment

9 of Harrisburg’s toughest, fought through excruciating hangovers and brutal humidity to get a little bit better at #HarrisburgIron.  Here’s how it went down:

Warm Up

Mosey to the end of the lot with your bells, circle up

The PAX CLIMBS to new heights

June 29, 2019 | | 2 Comments

16 men took on a brutally steamy beat down at The Railyard this morning. YHC dug deep into the research for this one and came out with a new challenge from the SC Midlands CLIMBS. It went a little like … Read More

Exercises in a Parking Lot

June 27, 2019 | | 4 Comments

9 men descended on #TheRidge for another edition of #ExercisesInAParkingLot.  Admittedly, it’s not all that creative, but it’s as tough as you make it…Here’s how it went down


Warm Up

Mosey over to the Suicide Lot

Parquet’s VQ

June 7, 2019 | | 5 Comments

* Poster’s Note.  Parquet doesn’t waste a lot of time on words…he just gets to it.


Mosey to far end of parking lot:


SSH, Windmills, Mountain Climbers, Overhead Tricep Stretch

Mosey back to pavilion


The Thang

10 … Read More

Six Years of Excellence in The Burg

June 4, 2019 | | 3 Comments

29 Men came to #TheRidge to celebrate Six Years of F3 in Harrisburg.   Things quickly took a pretty Dark turn for YHC while designing this workout, starting with the Devils’s Warm Up, Moving on to Deconstructed Burpees and a Bunch … Read More

Shaken Things Up A Bit

May 18, 2019 | | 2 Comments

8 men stepped into the muggy gloom to see what YHC had to offer.  It went a little like this:

Warm Up

  • Mountain Climbers x 15
  • 30 sec Jog in place, 30 Sec High knee, 30 sec Jog in … Read More

Just like the first time

May 14, 2019 |

16 Men came out for an unusually chilly May morning to get a little better.  YHC doned a pair of panties on his bald head, dug through the archives for an oldie but a good, and went after it.  Here’s … Read More

Ol’ Glory

April 16, 2019 | | 2 Comments

13 men arrived at different times to get a little bit better on a brisk April Morn’.  YHC decided to do Ol’ Glory: One, Yesterday was Patriots Day, Two, it’s a tough workout and you get out what you put … Read More

The Payoff

April 3, 2019 | | One Comment

YHC boldly steps out of the car. A gentle breeze blows, bringing with it, the charming aroma of cold garbage from the landfill. A hint of raw sewage lingers in the air.  Yes, he has arrived at the #DawgHouse.

12 … Read More