Sequins in the Sunrise Rerun

5 Harrisburg F3 men were up early for for a 4-6 mi Bull run then 16 more joined (and 1 left) to brave the frozen tundra of Harrisburg field for a Riptide led encore beatdown!


  • 10 burpees oyo
  • 20 SSH
  • 20 Imp Storm Troopers
  • 15 cotton pickers
  • 20 mountain climbers
  • 20 plank jacks
  • 10 merkins
  1. Mosey to football field, line up on goal line for 100 yd sprints followed by:
  • 15 toyotas
  • 15 burpees
  • 10 toyotas
  • 10 burpees

2. Mosey to other end of the football field for a ladder on the hill:

  • 10 Carolina drydocks at the bottom (decrease down to 1), run up to the fence for 1 dip (increase by 1 up to 10)

3. Carolina Choo Choo x 2 at the bottom of the hill

4. Mosey to the pond for Jack Webbs 10 down to 1, x2 air presses

5. Mosey back to the hill for 4 minutes of Quadraphillia

6. Mosey up to shelter via heart rate hill for:

  • 10 incline merkins
  • 10 decline merkins
  • 10 dips


  • 20 low flutter
  • 20 low dolly
  • 15 crunchy frog led by Solo Cup
  • 15 mason twist
  • 10 W
  • 10 squirm
  • Homer to Marge led by Bull

The Moleskin:

  1. It was an honor to lead and give back to a great group of men.
  2. My first post was 1 year ago tomorrow, so a rerun of Escalade’s beat down seemed appropriate, and Waterbear rose to the occasion by breaking out the bear sequin covered toboggan!
  3. The workout once again proved that it doesn’t get any easier, but we do get stronger, even 1 year later!
  4. Check your email for Xmas party Fri 12/19, Sundial bonfire next Sat 11/15.
  5. Sign up for the Spartan Sprint right here in Concord next April 12th, 1-3pm shift. Join Gapper’s F3 Harrisburg team and double down on the weekend with the mudrun or the Harrisburg Y 5k.
  6. Keep Chaos’s father in law in your prayers, his health has taken a turn for the worse.
  7. Thanks to Gapper for keeping me geographically honest on the Jack Webb’s.
  8. Welcome to FNG Jonathan Davidson (Radar).  Heatherstone may soon need to form their own F3 group, but then we could only harrass Hootie via text.
  9. Thanks to Kraut for singing “With a Little Love” to fill in for Hootie.
  10. Bring in pantry food items for conflicted Solo Cup and men’s running shoes (no women’s shoes Waterbear – sorry) to BBQ.
  11. Speedway run tomorrow around 3pm.  Many distances and paces.  Text Bull or Riptide if in.
  12. Help out someone today and have a great rest of your weekend.

YHC – Riptide

1 thought on “Sequins in the Sunrise Rerun

  1. escalade

    Riptide- that sucked worse than last year. Not sure why… Must be the leader! How crazy was this?! Water bears sequin monkey hat, the cold weather and even a FNG! Welcome Radar! Just an FYI.. Don’t try this again next year…

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