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F3 MeCa | August 19, 2019

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The Shadow of Wexler’s Epic Pre-run

July 27, 2019 | | One Comment

After a reschedule from two weeks ago where YHC was supposed to take the helm at the Rail Yard (and the proceeding QSource Grinder) he made his triumphant appearance at last, only to be overshadowed by the pax that graciously … Read More

We’re here to pump you up!

July 26, 2019 | | 2 Comments

16 men came out to Stallings Road Park on a pleasant Friday morning to get stronger. Alas, Hans and Franz did not make an appearance but I’m not sure they could have handled this beatdown. They would have crawled back … Read More

The Devil is in the Details… and the Details are Hills

July 24, 2019 |

21 men, and one dog, came out to traverse The Devil’s Pitchfork by foot or bike this am and are better men for it.

One of the best running mornings we’ve had in a long time. Low 60 and just … Read More

White Lightning Hands of Time (minus 1 hour.)

July 22, 2019 | | One Comment

In the shadows of the very early morning (5:27AM,) YHC was plotting and planning the beatdown that would ensue at White Lightning for the 11 brave souls including 1 FNG.    Here’s how it went:

  • 5 Burpees OYO

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Leg Day at the Rail Yard

July 20, 2019 |

8 Men gathered today in the sweltering heat and humidity at the Rail Yard.  Joined by 1 runner at the end.  Here’s how it went:

  • 10 Burpees OYO

Circle up for a quick disclaimer


July 19, 2019 | | 3 Comments

A providential 19 got stronger on the 19th of July as we honored the all-too-short life of Garrett Campbell, and kicked off the 19-for-19 Push-up Challenge.

#disclaimer with a quick message about our brother Chowder and his son

Warm-up SSHs … Read More

This worked a lot better in my head

July 18, 2019 | | 3 Comments

Don’t you just hate it when you have a great beatdown designed and ready for the unsuspecting Pax and then you get out there and it just doesn’t work the way you thought it would? What’s that you say? Never … Read More

Yep, PitchFork is still Hilly

July 17, 2019 | | One Comment

Anyone who lives within their means suffers from a lack of imagination.” – Oscar Wilde

12 men stretched themselves beyond their means this morning at the PitchFork.  It never gets old complaining about the humidity so let’s add that to … Read More

Let’s Play Some Cards

July 16, 2019 |

Like Mike & Worm in Rounders, 22 of Harrisburg’s luckiest came to play the hand they were dealt this morning at The Ridge.


  • SSH x15
  • Merkins x10
  • Air squats x10


We shuffled up … Read More

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