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F3 MeCa | July 16, 2019

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El White Lightning

July 15, 2019 |

….which is Spanish for…The White Lightning. 13 posted at the Speedway with the promise of an El Dorado-style workout, even if they had no idea what that meant. Two split off for some triathalon training, to rejoin for COT. It … Read More

Well, that was terrible!

July 13, 2019 | | 2 Comments

13 Men braved the humidity and the heat to get strong while complaining about the humidity and heat!  YHC had just come in from one of the worst Bull Runs where he started out too fast and saw his energy … Read More

Turn the music up

July 12, 2019 |

14 men got their Kettlebell fix for this beautiful Friday.  Humidity was in full effect, but we weren’t deterred.  A little bit of dualing music selection going on making it more interesting.

My alarm pulled a @Calypso this morning.  It’s … Read More

Thank you Mr. Helper

July 11, 2019 |

On this muggiest of mornings 15 HIM’s weren’t afraid to head to The Ridge and get a little wet.  The cars kept rolling in and wait is that Calypso???  Clock check:  0529!!!  Clock then rolled over to 0530 so off … Read More

Killer Bees on a Swarm!

July 10, 2019 | | 2 Comments

A mix of 16 men from Harrisburg and The Dawg House swarmed all over the Pitch Fork this morning.  We had Runners!  We had Pre Runners!  We had Brogis! We had a Biker!  All converging with a buzz of excitement … Read More

Pre-Blast: Afton 1 Year Anniversary Convergence

July 10, 2019 |

It is hard to believe that it has been almost a year since AO Afton has launched. All are welcome to join in the 1 Year Anniversary Celebration Beatdown. Last year we had 60+ PAX join for the launch. Can … Read More

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

Stretchy kind of Boot camp

July 8, 2019 | | One Comment

13 men garnered enough self-discipline to get out of bed at 0-dark-thirty to get in a workout and push themselves and their brothers to get better.  Mission accomplished.

Today’s idea was to add some stretching into the mix.  YHCs guess … 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.


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

MeCa Twitter

July 6, 2019 |

Howdy gents!  YHC just wanted to check in with y’all about something: Twitter.  Yes, Slack is awesome and is (and will continue to be) our primary mode of communication throughout the region.  But Slack is a closed-system for just us, … Read More