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F3 MeCa | October 16, 2019

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The number of the day is ….15

October 14, 2019 | | 4 Comments

8 HIM came out on a cool Monday morning to put in some work at the speedway and were better for doing so. Here’s what they did.


SSH x15 IC

IST x15 IC

5 Burpees OYO

The Thang

Mosey … Read More

Rando Workout Mix

October 12, 2019 | | 2 Comments

5 men, of varying sizes and abilities, kept it together for a totally rando workout at the Railyard.  Here’s what we did to the best of my recollection.

Warm Up

Mosey over to the Flag pole


October 11, 2019 |

7 of Harrisburg’s finest came out to get stronger.  The work out went something like this.


  • Mosey to end of parking lot
  • High knees
  • Butt kickers
  • Ball kicks
  • Arm Circles
  • Mosey back

The Thang:

**10X for 3 … Read More

Mathematicians Club

October 10, 2019 | | One Comment

14 counting a runner, posted at The Ridge this morning for a lot of counting.


Warm Up:

  • Mosey to the other lot with but kickers and high knees along the way.
  • 10 Imp Storm Troopers
  • 10 Windmills
  • Deuces … Read More

No Route in Mind but Sometimes That’s a Good Thing

October 9, 2019 | | One Comment

5 PAX plus DT and his dog hit the streets for today’s #RoadWarrior…


  • Head out Main St, take a right on Harrisburg Plaza, exit the Town Center and head north down Roberta
  • Cross onto Harrisburg Dr, do … Read More

Double Secret CMPD Certified

October 8, 2019 | | 2 Comments

18 HIMs took it to the #TheMan by becoming Double Secret CMPD Certified at #TheRidge this morning.  Here’s how it went down:

Warm Up

Mosey around the Parking lot

  • SSH x 20
  • IST x 10
  • Windmills x 10
  • Mountain … Read More

Quick shot to start the week

October 7, 2019 |

12 men, including a visiting Kardashian from Johnson City, TN, posted at the Speedway for another round of White Lightning.

Warm-up jog to the far light and circle up #disclaimer SSHx x20 Mericans x10 Air Squats x10

Main Event … Read More

Is it Winter already?

October 6, 2019 |

6 men rose to the occasion on a perfect Saturday morning in October.  The weather finally turned and that made the work slightly more bearable, but not easy.

The workout went something like this.

Warm Up

SSH x … Read More

Ancient Aliens?

October 4, 2019 | | 2 Comments

9 of Harrisburg’s toughest HIMs took on the Pyramid Challenge and got SWOLE!

Here’s how it went down.


Warm Up

  • SSH x 15
  • Windmills x 15
  • Cherry Pickers x 15
  • Arm Swings 30 Sec

The Thang

King of The Hill

October 3, 2019 |


  • Mosey to the front of the school to play 2 minutes of burpee tag.
  • Mosey to the tennis courts.



King of the hill style: everyone gathers in a circle and starting from the first … Read More