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F3 MeCa | August 22, 2019

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Brown Rice, Chicken and Broccoli

August 11, 2019 |

A healthy meal name for a healthy Q with an even healthier turnout of Harrisburg’s leanest of proteins, I mean men. 11 handsome studs took to the park at 0700 hours and boasted their manly powers of athelticism for all … Read More

Tabata Beatdown

August 9, 2019 |

YHC woke up another year older today and decided that Tabata would be the best way to start a new year.  I was joined by 10 of Harrisburg’s finest for the celebration.  5:30am on the watch let’s roll and loosely … Read More

Souvenir from vacation

August 8, 2019 | | One Comment

YHC wasn’t just sitting on the beach drinking beer last week while on vacation (though there was a lot of that). He posted at the Warthog bootcamp at the F3 GrandStrand AO and put some work in during a beatdown … Read More

“Pitch” Perfect

August 7, 2019 |

13 HIM gathered in the predawn gloom to run the Pitchfork. Celestial fireworks (shooting stars) reminded us of the glory and power of our Creator. 0530 rolled around. Disclaimer was given and we were off. T-claps to Smurf and Coppertone … Read More

Not De-Motivated

August 6, 2019 | | One Comment

Eighteen PAX strong for a scenic tour around the Ridge…

(Extended) WARM-UP:

  • Mosey around the parking lot, circle up
  • Disclaimer
  • The Motivator (10 sets, decrease reps from 10 to 1)
  • Merkens x 19
  • Mosey to the curb, circle up
  • Read More

Ueckers F3Versarry

August 5, 2019 |

1 year!  1 year ago I was 292lbs and in bad shape physically and mentally.  Thankfully, Clueless and Spauldini talked me into coming out to a work out!  With a little push from my wife, I went out to see … Read More

Modern Men Workout

August 3, 2019 |

On a perfect Saturday morning, 11 Olympic athletes in training gathered at Harrisburg park to show the city their true talent and teamwork w/half-rep pull-ups from YHC and some touch-feely ab workouts. After a quick mosey from the “shelter” (archaic … Read More

Afton AO – 1 Year Anniversary Beatdown

August 3, 2019 |

YHC can not believe it has been 1 year since the Afton AO has started. To help celebrate, 40 pax of the MECA region converged to Dorton Park for some fun. No shoes, shirts, and shorts were dry at the … Read More

Heavy Drop

August 2, 2019 |

9 pax got stronger with a workout straight from Heavy Drop Training (YHC is nothing if not unoriginal).


  • Mosey to far end of parking lot
  • SSH x15
  • Air squat x10
  • Merkin x10
  • Mosey back to start

Read More

To the courts

August 1, 2019 |

On this first day of the month the lucky 13 headed to The Ridge to play along with YHC.  The tennis courts are something that is under used at this AO so YHC figured we’d venture over to check them … Read More