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F3 MeCa | December 11, 2018

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The Ridge

Keep Moving!

December 11, 2018 |

4 PAX braved the cold and ice to join me for this morning’s H Ridge beat down. I did my best to keep us moving to stay warm. Went like this:


  • SSH x 20
  • Slow Squats x 10
  • IST x … Read More

For 41

December 6, 2018 | | One Comment

8 of the ‘Burg select didn’t let the chilly temps keep them in the fartsack and headed to the Ridge for some work.  With the impending snow apocalypse upon us these HIM’s wanted to get in a beatdown while they … Read More

Holding Court

December 4, 2018 |

15 men showed up for a beat down in the Burg. Went like this…


  • SSH x 20
  • Slow Mericans x 10
  • IST x 15
  • Windmill x 5
  • Burpee x 10

The thang: 

Mosey to Tennis Courts

Hazy Shade of Winter

November 27, 2018 |

9 pax came out in the dropping temperature to think about Time, Time, Time…see whats become of me…as I look around at my possibilities.  We were so hard to please…Look around…leaves are brown and the sky…is a Hazy Shade of … Read More

Soggy Shorts

November 13, 2018 | | 2 Comments

5 of Harrisburg’s most HIM gathered this morning determined to defeat the rain and chilly temperatures in pursuit of their DRP. They were successful and wore their soggy shorts home as a badge of honor. Well done fine warriors. It … Read More


November 6, 2018 | | 2 Comments

This sure as Hell ain’t Sparta, but 14 came out and didn’t quit until it was done.  Here’s the details:

Warm Up

Mosey over to the center of the Drop off lane

Dia de los Muertos

November 1, 2018 | | One Comment

8 men, and #NoFatties, stepped into the Gloom to burn off the calories from an over indulgence of Halloween Candy.  Here’s how we did it:

Warm Up

Mosey over to the center of the School Drop Off

Circle up, Disclaimer

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Luck of the Die

October 30, 2018 | | 2 Comments

Six (then seven…then eight…then eleven) PAX turned out for some fun with games of chance…


  • Mosey to the main road, DISCLAIMER
  • SSH x 20 (IC)


  • Indian Run to the high school main entrance
  • The … Read More

The FUNdamentals

October 25, 2018 | | 2 Comments

13 Men arrived for YHC’s triumphant return to The Gloom. YHC, inspired by the awesome lead by @Dredd at Monday’s #Whitelighting, decided to focus a little more on the fundamentals. Here’s how it went down:

Warm Up

Mosey over to … Read More

Sets of 3 with a 75% improvement

October 23, 2018 |

4 Men came out, and with 75% improvement through the workout we ended up with 7, for a cool morning. It was a winging it workout that had lots of sets of 3 that went down like this…

Mosey to … Read More