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F3 MeCa | October 18, 2019

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Harrisburg Iron

Circuit training with Kettle Bells

October 18, 2019 | | 2 Comments

14 Men posted at Stallings Road Park today.   Impressive showing with the temps getting to be sub-Starsky.

Here’s what happened:

Warm Up:

  • Run to end of parking lot
  • 15 SSH
  • 15 Imp Storm Troopers
  • 10 Windmill
  • 10 Merkins
  • Read More


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

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

Cherry Pickers or Belly Button Kissers?

September 27, 2019 |

Ten men came out in the pre-dawn gloom for some kettle bell swinging.

Here is what happened:

Short mosey for warm-o-rama with SSH, Windmill, Merkins, and Imperial Storm Troopers

Mosey back to bells for the main event which went like … Read More

Ciabatta Be Kidding Me

September 20, 2019 | | One Comment

9 absolute STUDS burst onto the scene at Stallings Road Park knowing they were going to get stronger both mentally and physically.  Here’s how they did it:


YHC quietly put on the smooth jams of House of Pain.


Read More

No Math Allowed at KBs

September 6, 2019 |

Eventually, 8 men showed up to get stronger….and apparently some cars arrived earlier. More on that later. For now, here’s what happened:

#disclaimer – don’t get hurt…and some other stuff about modifying, proper form, etc.

Warm-up High Knees Butt Kickers … Read More


August 23, 2019 | | One Comment

10 men worked up a sweat just by walking out of the house this morning and came to Harrisburg Iron to get in some kettlebell work. And some ruck work. And some running. And some cycling. Here we go!


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Hold It

August 18, 2019 |

7 men skipped the Wheaties and had iron for breakfast instead. Here’s how it went:


  • Mosey to tennis court end of the parking lot
  • SSH x15
  • IST x15
  • Mosey to the opposite end of the parking lot, faking … Read More

Tabata Beatdown

August 9, 2019 |

YHC woke up another year older today and decided that Tabata would be the best way to start a new year.  I was joined by 10 of Harrisburg’s finest for the celebration.  5:30am on the watch let’s roll and loosely … Read More

Heavy Drop

August 2, 2019 |

9 pax got stronger with a workout straight from Heavy Drop Training (YHC is nothing if not unoriginal).


  • Mosey to far end of parking lot
  • SSH x15
  • Air squat x10
  • Merkin x10
  • Mosey back to start

Read More