Image Image Image Image Image Image Image Image Image Image

F3 MeCa | March 3, 2021

Scroll to top


Harrisburg Iron

Bells Avenged

February 26, 2021 |

17 head banging homies came out for a high-rep beatdown fueled by the sweet sounds of distorted guitars, double bass drums, and weird time signatures. It went like this:



Read More

Maybe Prevagen Would Help..

February 19, 2021 |

14 kettlebellers and 1 runner started their weekend early and made their way to Stallings Rd Park to throw some iron and/or log some miles. YHC seems to be slightly challenged in remembering to mention his own name at Nam-o-rama. … Read More

This seems doable, right?

February 12, 2021 |

After some uncertainty about work schedules and an iffy weather forecast, 13 of the burliest brutes in the burg showed up at Stallings for a little Harrisburg Iron action. It went down like this.


Mosey around the park’s path … Read More

20 Years of Mediocrity

January 29, 2021 |

13 Men came out to celebrate YHCs 20 Year Anniversary at Piedmont Plastics.  In honor of this momentous occasion, we did 20 reps of 20 exercises.

Warm Up

  • SSH x 20
  • 20 sec Arm Swings
  • Windmill x 20

Read More

Put Your Back Into It

January 22, 2021 |

15, plus a late-arriving runner, for high intensity / high reps at Harrisburg Iron…


Mosey to the tennis court side of the lot, COT:

  • SSH x 15 (IC)
  • IST x 15 (IC)
  • Windmills x 10 (IC)
  • Upper arm … Read More

Happy Birthday Hamilton Broadway Bell Buster Beatdown!

January 15, 2021 |

9 of Harrisburg’s most culturally woke and learned elitists came out to celebrate Alexander Hamilton’s birthday as well as educate themselves on a little American History.  Top hats and monocles were passed out before we jumped right into it


Read More

The #ATeam of Workouts

January 8, 2021 | 1

13 of the usual suspects posted for a few more rounds of weightlifting at my favorite workout of the week.

#disclaimer (maybe?)

Warm-up Stuff Things

Main event 1st Evolution With no breaks in between each exercise combination… Single Arm … Read More

Strong start to 2021

January 1, 2021 |

Five of Harrisburg’s strongest kicked off the new year by choosing the harder thing.


Warm-up SSHs x15 Air Squats x15 Arm Circles Shoulder/Triceps Stretches

Gametime 1st Quarter 10 KB Thrusters 3 Sets of > 10 KB Pull-Overs > 10 … Read More

Yet another 12 days of Christmas

December 18, 2020 | 1


18 men beat their alarms this morning and are better for it.  It’s impressive that we really haven’t lost that many numbers even in the cold.  There were about 12 in the windy rain on Wednesday over 20 yesterday … Read More

Is That Motown?

December 12, 2020 |

9 men stepped into the Gloom for a mostly Motown beatdown. How those other songs made it into the playlist will forever be a mystery, but we kept our focus and persevered. It went like his…..


Mosey to end … Read More