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F3 MeCa | January 20, 2019

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Keep ’em guessing…

January 18, 2019 | | 2 Comments

11 of the area’s finest, including one FNG, got stronger this morning…and just to throw everyone off, we even ran a bit.


Warm-up SSHs x20 Arm Circles Triceps/Shoulder stretches

Main Event Partner up – one guy does an exercise … Read More

Potpourri of Pain

January 17, 2019 | | One Comment

15 Faithful met up at #TheRidge for some bootcamp style fun… joined by 2 runners late that got to enjoy some Sally. Heavy leg focus today.

Warm-o-rama: SSH x15, Windmill x10, Lunges x10, Tempo Merican x10


Left turns …. AND …. Right turns

January 16, 2019 |

6 men came out for road warrior this morning focused on Speed.

We did a mile warm up and then 4 rounds of 1200s (3 laps) at your best pace with a mile-ish cool down.

The route looked like this:

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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

Multi Cam Rucker Raffle

January 14, 2019 |



Tired of borrowing a ruck. Have 10 rucks but need just one more? We’ll here’s you chance!

For just $10 per entry you have a chance at winning this unicorn of a ruck. This is … Read More

Not my favorite

January 14, 2019 | | One Comment

The new master Q had asked previously for someone from the Dawg House to take the lead at #WhiteLightning this morning. Eager to earn some extra credit with the new leader, and in an effort to avoid some of the … 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

Pulling one from the archives

January 11, 2019 |

YHC signed up last week to lead today, realized yesterday that the ole brain between the ears wasn’t feeling very creative so to the archives it went. What better way to get in plenty of reps and running then good ole … Read More

Casey Kasem’s Got Competition

January 11, 2019 | | One Comment

10 men didn’t need American Top 40 when they could instead listen to Spotify on shuffle in a below-freezing parking lot at Harrisburg Iron. I Work Hard Every Day, except on the days that I don’t. But You Can’t Stop Me … Read More

Learning about shapes

January 10, 2019 | | One Comment

On this brisk morning 11 mighty men beat the fartsack and came to The Ridge for YHC’s first Q of the new year.  A new face was there and an old face made an appearance also.  The clock hit 0530 … Read More