Image Image Image Image Image Image Image Image Image Image

F3 MeCa | September 22, 2018

Scroll to top



Scaling the Rail | If you break my fence, you will fix it

September 22, 2018 |

11 men made the right choice to better themselves this morning.  YHC was sure to skip the Bull Run this morning so there was some gas in the tank to lead the workout.  YHC isn’t man enough to run 6 … Read More

Diamonds in the rough

September 21, 2018 |

The first year has passed and YHC wanted to spread the Anniversary beatdown cheer to all 11 PAX willing to show up. @Bullseye brought his man card and was ready to go, fresh off of his virgin Q.YHC reviewed his past beatdowns … Read More

No yurpees were rushed in the making of this workout

September 21, 2018 | | 2 Comments

Where 11 or more gather in Harrisburg Iron’s name, weights will be lifted.

…or something like that. Either way, 11 gathered and weights were in fact lifted.

#disclaimer Warm-up High Knees Arm Circles -Pax Member: “Hey Q, what about … Read More

Adopt A Park – Fall

September 20, 2018 | | 3 Comments

9 of Harrisburg’s most philanthropic came out to help improve their community through Adopt a Park!

Warm Up:

  • Disclaimer
  • Walk down dark creepy hill
  • Avoid wild life scampering about
  • Try not to trip over dirt piles
  • Meet shady man standing … Read More


September 20, 2018 |

15 men came out to feast on a Cornucopia (thats a fun word to say) of exercises that were scientifically designed by Neil Degrasse High Tyson for maximum caloric burn, muscle efficiency, and studliness.

Warm Up

Mosey to … Read More


September 19, 2018 |

With YHC being grossly out of shape and nursing various injuries, I wanted a route that kept everyone together so I could keep up.  I also thought it would be fun to try and write something.  F III seemed easy … Read More

The Pyramid of Doom

September 18, 2018 | | One Comment

12 of Harrisburg’s bravest embarked on an adventure to unlock the secrets and mysteries of The Pyramid of Doom. (cue evil laughter) Mwahahahah.

Warm Up

Mosey to the far parking lot Disclaimer SSH x20 IST x15 Windmills x10 … Read More

Harrisburg Gridiron

September 15, 2018 | | One Comment

12 Strong for a little football at #TheRailyard. Not sure who would be around or what the weather would be this morning, YHC figured the lure of football would bring out some folks that would rather sack the QB than … Read More

Turkish Delight

September 14, 2018 |

9 of Harrisburg’s strongest came out in the breezy gloom to see what YHC had in store for his VQ. It went a little something like this.

Mosey to far end of parking lot


SSH x 15

IST x … Read More

No dropping sharks, but sweat there was aplenty

September 13, 2018 | | 4 Comments

With hurricane Florence dominating the news cycle, sharknado seemed like a fitting workout, so 16 strong men took on YHC’s version of this classic AMRAP workout:

The Thang Mosey to warm-o-rama with high knees and butt kickers. Warm-o-rama: