Image Image Image Image Image Image Image Image Image Image

F3 MeCa | July 6, 2020

Scroll to top



Circuit Breaker 07/06

July 6, 2020 |

10 started off the new week the right way (and a few others just ran). It went something like this:

3/4 mile warm-up run

1 minute of Burpees 160m run Repeat until you reach 50 Burpees total

1 minute of … Read More

We Checked the Ratio, and It was Bad

July 3, 2020 |

 A dirty dozen this morning for some fun under the just-risen sun…


  • Mosey to far end of the parking lot, COT
  • SSH x 20 (IC)
  • IST x 20 (IC)
  • Upper arm stretch
  • Back/chest/neck stretch
  • Arm circles
  • Mosey back … Read More

Kung Fu Grip

July 2, 2020 |

16 came out to the Ridge to get better, most of them looking like they had recovered from the Extinction Race last Saturday and Minnow’s ab blaster from Tuesday. The clock hit 6 and off they went.


SSH x15 … Read More

June Murph

June 29, 2020 |

16 posted for the June running of The Murph, modified due to a forced relocation…

1 Mile Run 100 Burpees 200 Mericans 300 Air Squats 1 Mile Run

Little bit of Mary to finish out the hour.


Moleskin 1. … Read More

Inaugural Extinction Race for Big Brothers Big Sisters

June 27, 2020 | 1

32 runners, two officials, and several supporters came out to our Inaugural Extinction race to raise some funds for Big Brothers Big Sisters and have a great time.  It was a fantastic event.  We ran 498 miles and raised over … Read More

Skipping Leg Day

June 26, 2020 |

Instead of tapering for the big race tomorrow, 17 of Harrisburg’s finest posted for kettlebells and were rewarded with almost no leg work…

#disclaimer Warm-up SSHs x15 Mericans x10 Various arm/shoulder stretches

Main Event

Round 1 10 KB Mericans (L) … Read More

No recycling here

June 25, 2020 |

On this cool summer morning 12 PAX joined YHC at The Ridge to taper for the big challenge Saturday.  It’s awesome that 36 other brothers stepped up for the challenge and raised funds for Big Brothers/Big Sisters.  The challenge was … Read More

Getting it dialed in

June 24, 2020 |

9 of the speediest in the ‘Burg joined YHC for some final Extinction training with the big day coming up this Saturday.  The conditions at the start were likely similar to what the runners will be facing on challenge day.  … Read More

Rise and Shine!

June 23, 2020 |

15 came out on an absolutely gorgeous morning to put in the work to get better.  Nice 70 degrees with very little humidity.  Disclaimer was given before we started to make sure we had plenty of time to get into … Read More

Change of Pace

June 22, 2020 |

12 posted for an Espresso-inspired circuit to start the week.

Half-mile warm-up run to the park behind Town Hall. 4 minutes of alternating 10 Mericans and 10 WWIIs Run Town Center Rd/Harrisburg Plaza Rd/Carl Parmer Rd loop (~.8mile) back to … Read More