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F3 MeCa | January 21, 2019

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Harrisburg Iron

Keep ’em guessing…

January 18, 2019 | | 2 Comments

11 of the area’s finest, including one FNG, got stronger this morning…and just to throw everyone off, we even ran a bit.


Warm-up SSHs x20 Arm Circles Triceps/Shoulder stretches

Main Event Partner up – one guy does an exercise … Read More

Casey Kasem’s Got Competition

January 11, 2019 | | One Comment

10 men didn’t need American Top 40 when they could instead listen to Spotify on shuffle in a below-freezing parking lot at Harrisburg Iron. I Work Hard Every Day, except on the days that I don’t. But You Can’t Stop Me … Read More

KB Rook with some Crazy Train mixed in

January 4, 2019 | | 2 Comments

Eleven mighty men of H’burg showed up this morning for a KB beat down. Great turn out for a rainy morning in January.  YHC dusted off the Rook card KB workout, put on the Spotify #CrazyTrain mix, and modified as … Read More

Day 5: Don’t be Greedy

December 28, 2018 | | 3 Comments

Seven PAX braved the rain and colder-than-advertised temps for some strength training at today’s ‘Burg Iron…


  • Arm circles (forward and backward, little circles and big circles)
  • Tricep and shoulder stretches


Five rounds of exercises, each … Read More


December 21, 2018 | | 4 Comments

10 of Harrisburg’s finest braved the rain (from the car to the shelter) for another round of Harrisburg Iron. Here’s what the rest of you missed:

#disclaimer (afterall, KBs hurt when dropped on your face)


High Knees

Butt Kickers

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Rockin’ Around the Christmas Tree

December 15, 2018 |

7 steadfast PAX rolled into Stallings Road Park on a wet and chilly Friday morning to throw some iron and “rock out” to some classic Christmas tunes. Michael Buble set the tone for the morning’s activities and off we went…..

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Remembering Pearl Harbor – KB Style

December 7, 2018 | | 2 Comments

5 Faithful for a Pearl Harbor Remembrance Day KB beatdown… 77 years since the day we are fortunate to be living under the flag of freedom. Throw on a patriotic play list and get to work…

Warm-o-rama: SSH ICx7, Windmill … Read More

Carol of the bells

November 30, 2018 | | 5 Comments

8 of the ‘Burg’s strongest HIM came out for a little carol of the bells. No dainty tinkling bells, but big heavy kettlebells were thrown around in the gloom. YHC had planned for three circuits of 3 exercises each, 10 … Read More

Wish You Were Here

November 23, 2018 | | One Comment

7 awoke from their tryptophan/wine/beer/whiskey-induced coma just in time to hit the strongest workout of the week. Well, two actually got there early enough for a pre-run, but enough about the crazies.

Warm-up jog to the end of the lot … Read More

Kinetic Kettle Bells

November 16, 2018 | | 2 Comments

Seven showed up to clear skies and literally freezing temperature but all agreed that we were just glad it was dry for once this week. Sticking with the physics theme… can’t solidify if you say in motion so we did … Read More