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F3 MeCa | July 7, 2020

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Harrisburg Iron

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

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

Climbing the Ladder

June 19, 2020 | 1

16 men showed up on a cool June morning to throw some weight around.  YHC had ladders on his mind today.  Some we climbed up and down, some we climbed twice.  Don’t over think it.  It did not take long … Read More

Holding out for a Hero

June 12, 2020 |

14 of Harrisburg’s strongest came out to throw some Iron around, climb some ladders, and get their Dad Bods ready for the Beach.  Hero Level had to be applied to make sure we all stayed together.  This is how it … Read More

9 Minutes

June 5, 2020 | 1

15 Men dared to get better this morning with a full on 9 Minute Chibatta Kettlebell Beatdown

Warm Up

Mosey to the Top of the lot

  • 10 Burpees
  • Mt Climbers x 15
  • SSH x 20

Mosey to the … Read More

12 Schweddy Bells

May 29, 2020 | 1

A dozen of the finest men for yards around got a heavy dose of humidity with a side of kettlebells, and in honor of our newly-minted 38 year old, a little running thrown in as well.


Warm-up SSHs x25 … Read More

4 Corners of KB’s

May 15, 2020 |

10 Strong getting stronger this morning… picking heavy things up and putting heavy things down.

Warm-o-rama: SSH ICx15, Windmill ICx10, IST ICx10, Tempo Merican x5

Thang: 4 corners for 9-10 minutes of repeato reps… 12, 10, 8 and back to … Read More

100 seconds a second time.

March 13, 2020 | 1

6 Men gathered at Stallings Park today to get a little stronger and here’s how they did it:

Warm Up: 

  • Run to both ends of the parking lot.
  • 19 SSH – Even I can’t explain how we ended at … Read More

Kettlebell Conveyor Belt

March 6, 2020 |

7 came out for a kettlebell conveyor belt with YHC. This was pretty similar to Sheepdog’s Minute to Win It, only each station lasted however long it took the timer to get back.

Mosey to end of the parking lot. … Read More

100 Seconds

February 28, 2020 |

10 Men gathered at the park today for a little work with the Kettle Bell.  Here’s how it went.

Warm up:

  • 15 SSH
  • 15 Imp Storm Troopers
  • 11 Windmills
  • Run to the concession stand and back.   Had to … Read More