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F3 MeCa | May 12, 2021

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The Ridge

One Brick, Two Brick

May 12, 2021 |

A surprising 23 of Harrisburg’s finest (mostly) came out to get a little stronger.  Since not everyone was able to make it out Saturday to try out the new toys, I decided to bring the new blocks to everyone.   A … Read More

7 of Diamonds

May 6, 2021 |

14 came out to The Ridge to get better and to enjoy the slightly cooler temperatures this morning. Here’s what they did.

Mosey over to the school. Circle up. Disclaimer given.


SSH x20 IC

Penny Pickers x15 IC

IST … Read More

The Great Jedi Purge

May 4, 2021 |

14 aspiring Padawan visited The Temple to reenact Order 66 and the Great Jedi Purge on May the 4th.  Here’s how it went down:

Warm Up

  • SSH x 15
  • IST x 15
  • Windmills x 15

The Thang

Mosey … Read More

The Ridge’s Greatest Hits

April 29, 2021 |

17 of Harrisburg’s chart-topping tough guys shook a leg and blasted their way through the Ridge’s greatest hits. Here’s the breakdown.





SSH x 15

Merkin x 10

Mountain Climbers x 10

Arm Circles/Michael Phelps


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Sprinting never felt so good!

April 27, 2021 |

15 Men came and trusted that the new guy wouldn’t screw it all up! By the end it was obvious I had lost my mind.

Warm Up:

  • 20- SSH
  • 20 – Storm Troopers
  • 20 – Penny Pickers
  • 20 – … Read More

A cool thousand.

April 22, 2021 |

11 (including three 2.0s) weren’t afraid of a little cold weather…

Warm-up Indian Run all the way around the gravel track and back to the front entrance

Main Event Three rounds of super-sets of three exercises. Rep counts were 30/20/10, … Read More

4:20 Ol’ Glory

April 20, 2021 |

18 men, bypassed the Wake and Bake on this crisp 4/20 morn, and joined YHC to celebrate all that is great in this place we call Murica with an Ol’ Glory workout.

Warm Up

Light stretch while YHC explained the … Read More

The red pill

April 15, 2021 |

Nineteen manly men took the red pill this morning in the form of some high intensity intervals



Mosey across parking lot with high knees, butt kickers, karaoke left, and karaoke right

  • Side straddle hop
  • Imperial storm trooper
  • Read More

Oops.. Lost Track of Time..

April 13, 2021 |

17 of Harrisburg’s finest men joined YHC this morning to run around with their hands in the air. I’m sure it was quite a sight. Oh, we did some other stuff to. I’m surprised that no one called me out … Read More

Four Corners Fun

April 8, 2021 | 1

Today 10 of Harrisburg’s gents came back and had some good ole four corners fun while getting stronger in the process.  Here is how it went:


  • SSH x20
  • Penny Pickers x20
  • ISP x20
  • Windmill x10

The Thang: … Read More