Image Image Image Image Image Image Image Image Image Image

F3 MeCa | January 22, 2019

Scroll to top


The Rail Yard

An Old Skool Medley

January 12, 2019 | | One Comment

14 Men joined YHC for a little trip down Memory Lane.  Here’s a few of the best sets that made #TheRailYard great:

Warm Up

Mosey down to the Lower Football Field lot

  • SSH x 10
  • 1 Burpee
  • Windmills x 10
  • Read More

Aerobic and Anaerobic Training

January 5, 2019 | | One Comment

14 HIM, approached today’s deceptively simple workout with some trepidation.

Warm Up

  • SSH x 15
  • Run in place 30 sec
  • Cherry Pickers x 15
  • Michael Phelps 30 Sec

The Thang

Mosey on down to the Lower Lot

Partner … Read More

2019 Arby’s Mud Ugly Bowl

January 1, 2019 | | 2 Comments

22 came out for a very slick, very ugly, ultimate football game.  Conditions were near pitch black at time of kickoff with the field somewhere between soaking wet and full on raging river.  Some of the Pax were slightly hesitant … Read More

Day 6: Don’t be Complacent

December 30, 2018 | | 3 Comments

Nine men at the Railyard for the 6th and final day of Exit’s Iron Q Week…


Mosey to the lower lot, COP:

  • Disclaimer
  • SSH x 20 (IC)
  • Windmills x 15 (IC)
  • IST x 20 (IC)
  • Mountain Climbers x … Read More

Tear It Down and Build It Up

December 22, 2018 |

9 men, tho eventually 10, stepped into the cool, crisp, Gloom of the RailYard hoping to get a little stronger.  What they found was fellowship, camaraderie, and team work.

Warm Up

Long mosey through the woods to the Football field … Read More

Playing in Puddles

December 15, 2018 |

9 men did not melt in the rain. Instead they got stronger. Here’s their story:


High knees, butt kickers

SSHx x20

Imperial Storm Troopers x10

Slow mosey the long way around to the track around the pond.

Four stations … Read More

Why’d You Have To Go Make Him Angry?

December 1, 2018 | | One Comment

7 Men, stepped into the Gloom looking to get a little better.  After a little frustrating conversation with @HKP, YHC decided to scrap what he was going to do and go off the reservation.  It went a little like this:

Read More

The Temple of Boom

November 24, 2018 | | 2 Comments

4 HIM, #NotSkeered of a little rain, stepped into the pouring Gloom to see what YHC had to offer.  They entered the Temple of Boom!

Warm Up

Arm Swings and Big Arm Circles

The Thang

I Entered a Title Here

November 17, 2018 | | 2 Comments

6 men accepted the challenge and posted despite the temps….1 for a Bull Ruck and 2 others posted for the Bull Run (Solo Cup had to go squeeze blood out of a turnip and Pocahontas may still be out there … Read More

Back to Basics

November 10, 2018 |

The workout was basic. But basic got the job done today!


  • X15 SSH
  • X10 Slow Mercian
  • X15 IST
  • X10 Slow Squat
  • x10 Windmill

The Thang

  • Mericans up library steps
  • People’s chair x20 over under
  • Mercians up … Read More