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F3 MeCa | June 12, 2021

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Harrisburg Iron

Paul McCartney is 78 and still rock’in

June 11, 2021 |

Ten strong men got in three solid rounds of kettlebell sweat in the gloom to the sounds of the Beatles White Album.. There were also a couple of dubious looking characters hanging around at COT who may have sweated on … Read More

Beatdown In An Elevator

June 4, 2021 | 1

Twelve fans of the music stylings of Tom Hamilton, Joey Kramer, Brad Whitford, Joe Perry and Steven Tyler (aka Aerosmith) made it out to Stallings Road park for a post rain shower humid and warm beatdown that is really a … Read More

Never Do That Again

May 28, 2021 |

17ish were at least present for kettlebells this morning to kick off the holiday weekend.

Warm-up run to the end of the lot #disclaimer SSHs x15 Squats x10 Arm/Shoulder Stretches, then back to the bells

Line up along the curb. … Read More

Why are we running?

May 21, 2021 |

19 of Harrisburg’s strongest came out to throw some iron around and ‘wait, why are we running?”  I was inspired by @Gamma’s brutal Circuit this past Monday which involved lots of motion.  Wanted to keep us moving as well as … Read More

No burpees today, sir!

May 14, 2021 |

10 men came out to Harrisburg Iron to get stronger and work on their grip in preparation for future Spartans. Here’s what they did.

Mosey to the end of the parking lot, disclaimer given.


SSH x15 IC

IST x15 … Read More

Option B

May 7, 2021 |

10 waited out the rain/hail/lightning, which stopped just in time. Pax was asked to bring a second kettlebell/dumbbell, equal to or lighter than what they normally use, for an advanced option.

Warm-up SSHs x15 Air Squats x10 Mericans x10

Main … Read More


April 30, 2021 |

17 HIMs came out to do some ironing on a beautiful Spring morning. I, ah borrowed, yeah that’s it, this workout from Gamma did a little tweaking and here’s how it went.  Mosey to the end of the parking lot … Read More

We’ve got Power! But no SpaceX…

April 23, 2021 |

15 top Burg men came ready to pay our respects to Shock-G, and were surprised to see someone left the lights on for us…


  • Mosey to the far end of the lot, COP
  • SSH x 20 (IC)
  • IST … Read More


April 16, 2021 |

16 of Harrisburg’s bravest came out to hop, run and throw some iron around.   This workout was inspired a little by Kojak’s Murder Bunnies T Shirt along with how tough Practice’s partner workout was on Tuesday.  Wanted to keep us … Read More

Power Sets

April 9, 2021 |

13 powered through combinations of exercises at Harrisburg Iron


Warm-up run around the play area SSHs x15 Slow Squats x5 Slow Mericans x5

Main event 8 Rounds of 3 sets of 10 reps of 2 different exercises, combining chest/back … Read More