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F3 MeCa | March 23, 2019

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The Ridge

What’s a kick-through burpee?

March 19, 2019 | | 2 Comments

Six men mosey’ed across the high school parking lot at 0530 on a crisp 37 degree morning and were joined shortly thereafter by five additional early risers who finally were able to break through the traffic jam at the middle … Read More

Visiting the Coves

March 14, 2019 | | One Comment

With different things going on it seemed like it had been awhile since YHC had been to The Ridge so this morning was much anticipated.  After doing a little pre-workout surveillance the plan was finalized.  As the clock hit 0530 … Read More

A menagerie of a beatdown

March 12, 2019 | | 5 Comments

YHC threw some stuff together for this morning’s beatdown; no real theme, just a collection of some stuff I like and some things we hadn’t done before. We ended with 16 in the COT but there were only 10 or … Read More

F.A.S.T. Times at Hickory Ridge High

March 7, 2019 | | 4 Comments

13 men braved the bitter Gloom to celebrate National Treasure, Luke Perry, who earlier this week died at the age of 52 due to a Stroke.  It’s just another example of a young talent gone too soon. #StrokesArentJustForOldFolks

Warm Up … Read More

Clever Title Goes Here

March 5, 2019 | | One Comment

13 men didn’t let a drop in temperature keep them in the fart sack this morning and are better for it.  YHC watched a couple YouTube videos looking for something new to do and didn’t have much luck.  The workout … Read More

The Triple Lindy (+)

February 28, 2019 | | 3 Comments

11 men took it back to Back To School for a little Triple Lindy (+) Challenge.  We pretty much #KilltIt


  • Parking lot Snake (L/R slide)
  • SSH x 15
  • IST x 15
  • Windmills x 10

THE THANG: Set 1 … Read More

What Want to do Some Merkins

February 26, 2019 | | 3 Comments

12 Men came out to enjoy a cool crisp morning under a clear sky.  Here we go:

The Thang


Run lines in parking lot

In cadence: SSH x20

IST X 20

Windmill x 20

Arm circles

Mosey to far … Read More

Field of Dreams

February 19, 2019 |

11 of Harrisburg’s MVPs and All-Stars came out for a baseball themed beatdown. Despite being a Baltimore Orioles fan, YHC loves baseball and the hope that spring training brings each year (unless you’re an Orioles fan). Once the field was … Read More

No achy breaky hearts here

February 14, 2019 |

14 mighty dudes beat the fartsack to get all swole for their sweeties on this special day of love.  The weather was clear and crisp so it went down like this…………………



Windmill x 14

SSH x 14

IST … Read More

QSchool – Hey, pick an exercise … not that one, this one

February 12, 2019 |

12 men started their Tuesday properly.  We weren’t afraid of a little drizzle.  Today was a Q School built into the workout.  It was time to challenge some new people to step up to lead.  Q’ing a workout is not … Read More