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F3 MeCa | March 23, 2019

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Posts By SoloCup

F.A.S.T. Times at Hickory Ridge High

March 7, 2019 | | 4 Comments

13 men braved the bitter Gloom to celebrate National Treasure, Luke Perry, who earlier this week died at the age of 52 due to a Stroke.  It’s just another example of a young talent gone too soon. #StrokesArentJustForOldFolks

Warm Up … Read More

2019 February Food Pantry Challenge

March 4, 2019 | | 5 Comments

I’m writing this BackBlast under duress.   Frankly, I feel it takes away from the 3rd F if you talk too much about it.

The DawgHouse and Harrisburg Pax recently completed the “epic” first annual February Food Pantry Challenge.  For those … Read More

The Triple Lindy (+)

February 28, 2019 | | 3 Comments

11 men took it back to Back To School for a little Triple Lindy (+) Challenge.  We pretty much #KilltIt


  • Parking lot Snake (L/R slide)
  • SSH x 15
  • IST x 15
  • Windmills x 10

THE THANG: Set 1 … Read More

The Magnificent 7 or A Workout with All Left Turns

February 18, 2019 | | One Comment

7 Men, not bothered by the thought of a little rain, crashed into the Gloom to get a little better.  YHC had a plan in place that included no Shelter From the Storm.  Here’s how it went down:

Warm up … Read More

Return to the Ladder

February 15, 2019 | | One Comment

12 men returned to yet another variation of a Ladder workout.  YHC decided to print out the instructions for this one in an effort to eliminate the frustration for those who buckle under the Algebra that we enforce in a … Read More

No One Goes It Alone

February 5, 2019 | | 2 Comments

17 men arrived in the Gloom at various times and intervals to see what YHC had in store for this morning’s Beatdown.  It was an Old Glory, with a twist.  Everyone partner up with someone of similar speed and completes … Read More

It’s More of A Little Giant Ladder

January 25, 2019 | | 2 Comments

11 men showed up to see what YHC had in store for his return Q at #HarrisburgIron.   It was a kind of a ladder, of sorts, but it was all Pain.  Here’s how it went down and up and down … Read More

Rick Vito Pinto “GREMLIN”

January 15, 2019 | | One Comment

13 Men stepped into the frosty Gloom looking to get a little better.  In anticipation for Saturday’s Gremlin workout, and since Sunday was the one year anniversary of his passing, YHC decided to utilize a Spell Your Name Workout to … Read More

An Old Skool Medley

January 12, 2019 | | One Comment

14 Men joined YHC for a little trip down Memory Lane.  Here’s a few of the best sets that made #TheRailYard great:

Warm Up

Mosey down to the Lower Football Field lot

  • SSH x 10
  • 1 Burpee
  • Windmills x 10
  • Read More

Aerobic and Anaerobic Training

January 5, 2019 | | One Comment

14 HIM, approached today’s deceptively simple workout with some trepidation.

Warm Up

  • SSH x 15
  • Run in place 30 sec
  • Cherry Pickers x 15
  • Michael Phelps 30 Sec

The Thang

Mosey on down to the Lower Lot

Partner … Read More