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F3 MeCa | March 27, 2020

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4 In The Gloom For A People’s Q

March 16, 2020 |

4 brave Pax ventured out of quarantine and arrived in the gloom for some fresh air and kettlebells. No Q this morning so people’s Q it is.  Hot Pack brought an old Weinke full of turkish get-ups….we’ll save that for … Read More

Kettlebell WODs + a throwback to the 80’s

February 10, 2020 |

YHC has to fight over the Q this morning………..ha yeah right. YHC has a very long day at work so there won’t be much creativity in this BB. The most important thing is that Heat Stroke showed up wearing a … Read More

A Moist Bell Buster

January 13, 2020 | 2

8 Men rolled up on a rainy gloomy morning to get stronger and get comfortable being uncomfortable…this is their story


Mosey around PL

side step R

side step L

high knees or high skip (I forgot how to execute … Read More

Bellbusting Down Down Memory Lane

December 2, 2019 |

0528 – Roll into the AO with 5 PAX patiently waiting with bells 0529 – Flag in the ground 0530 – DISCLAIMER, quick mosey around the HT parking lot then KW’s stock WARMARAMA:

All IC:

On the first day of Christmas…

December 2, 2019 |

On the first workout of December, YHC brought the PAX… the conveyor belt of pain.  8 high impact men joined me to kick off the holiday month right.  YHC showed up in green shorts and red shoes with an assortment … Read More

KB Conveyor Belt of Pain

November 25, 2019 |

Heatstroke had the Q but warned us the night before on Slack of a queasy stomach.  After being up all night, Heastroke made a wise choice to stay home and rest.  Feel better brother. 7 Pax pulled into the CB … Read More

One Trick Pony

November 22, 2019 | 4

Eleven of Harrisburg’s finest ventured out in the the baumy 47 degree weather (I swear it felt like at least 48) to try to better themselves by picking things up and putting them down.  YHC went back to the well … Read More

A Baker’s Dozen

November 18, 2019 |

It was cool morning when we started but the pax heated up fast.  Disclaimer was given and the fun began.

Mosey around circle

SSH x20

IST x12

Merkins x12

Weed Picker x12

Mountain Climber x12

 Main Thang:

7 to … 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

KB Circuit Training

October 7, 2019 |

After YHQ’s now infamous no-show (forgot to coordinate work travel and Q responsibilities), I was glad to look at my phone and see another Monday Q on the schedule.  Focusing on going a little heavy and targeting the posterior chain … Read More