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F3 MeCa | March 6, 2021

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Posts By SoloCup

RIP Dustin Diamond AKA “Screech”

February 2, 2021 |

The Gloom, frigid as Death’s embrace, greeted 17 of Harrisburg’s finest, as they slowly left the warmth of their cars, and with heavy hearts, the realization they’ve lost a piece of their childhood, washed over them.

Warm Up

Mosey to … Read More

20 Years of Mediocrity

January 29, 2021 |

13 Men came out to celebrate YHCs 20 Year Anniversary at Piedmont Plastics.  In honor of this momentous occasion, we did 20 reps of 20 exercises.

Warm Up

  • SSH x 20
  • 20 sec Arm Swings
  • Windmill x 20

Read More

800s On Ol Minnow’s Loop

January 27, 2021 |

12 men, of varying speeds and fitness levels took on the challenge that is Ol’ Minnow’s Loop

The Thang

  • 1 mile Fellowship Mosey to the Pool House
  • 5 x 800 around Ol Minnows Loop (some opted for 400s)
  • 1 … Read More

Rick Vito Pinto “GREMLIN”

January 26, 2021 |

In anticipation for Saturday’s Gremlin workout, and since the 3 year anniversary of his passing was a few weeks ago, 8 men used a Spell Your Name Workout to pay homage to the man himself.

Use the Grid below to … Read More

A Man’s Workout

January 16, 2021 |

YHC received a text from @Nacho on Thursday that he wasn’t going to be leading his VQ due to a bout of COVID in his house. Hopes for a morning of “Monitoring The Six” as a coQ were immediately dashed.

Read More

Max Effort or No Time for Soccer Talk

January 5, 2021 |

13 Stone Cold Killers emerged in the frosty Gloom to give YHC all they had, and then some.  Mission Complete.

Here’s how it went down.

Warm up

  • Arm Swings 30s
  • Shoulder Arm Stretch 30s

 The Thang

Mosey to … Read More

Slippery When Wet?

December 24, 2020 |

20 men, living on a prayer and wild in the streets, gave love a bad name and let it Rock at The Ridge this balmy Christmas Eve.  Here’s how it went down:

Warm Up

Getting “A Lot” Better

December 17, 2020 |

21 men, professing varying degrees of virility,  burst into the foggy, frosty, Gloom of the Ridge with the promise of getting “a lot” better.  Here’s how it went down:

Warm Up

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

5 Minute Drills

December 3, 2020 |

16 Frosty and Flirty HIMs got better in 5 minute increments this morning. Here’s how it went down:


  • SSH x 15
  • Mountain Climbers x 15 (for Boone)
  • Windmills x 15
  • IST x 15


Mosey … Read More

Thighs for the Sighs

November 10, 2020 |

18 HIMs, burst into the Muggy November Gloom to work those thighs that make the young girls sigh.  Here’s what went down:

Warm Up

  • Hillbillies x 10
  • Mountain Climbers x 15
  • 30 sec Hay Makers
  • 30 sec Impossible Small … Read More