This isn’t coffee time!

4 Men showed up for The Bull Run,  17 showed up for the workout, and 19 for coffee.  #thefullstarsky + Hootie.

Workout went something like this…  no weenkie, all done on the fly…

Warm Up: 

Mosey to Field #stoliskip, high knees.

  • 10 SSH
  • 10 Smurfjacks
  • 10 Toyota
  • 9 Merkins
  • 9 Nerkins
  • 10 Windmill

Ring of Fire

Tighten circle – two bear crawl around outside of circle while rest of PAX works.

  • Merkins
  • LBC
  • Squats
  • W
  • Plank
  • Dying Cockroach
  • Macntyre n dye. ??
  • Burpees

Line up for Sprint and Plank. 

  • 1st min Sprint 20 yards and plank
  • 2nd min Suicide 40 yards and plank
  • 3rd min Suicide 60 yards and plank.   etc
  • Repeat up to 10 Suicide’s.

Mosey to other field at 50 yard line.

7 – 1 ladder to top of hill

Merkins in cadence, Dips at top.

Quadraphillia on corner hill.  (4 min reverse run up and down.)

Indian Run to pond. 

  • 9 LBC
  • 9 Nerkins

Sprint up hill to shelter. 

  • 9 Incline Merkins
  • 9 Decline Merkins
  • 9 Dips


  • 10 LBC
  • 10 Low Flutter
  • ?  Homer to Marge
  • 10 Crunchy Frog
  • 10 Burpees


  1. Lots of mumble chatter today.   Bad weather always brings out the crazies.
  2. Nerkins, Jackie Chan, Bruce Lee, Chuck Norris, Clint Eastwood… whatever you want to call it.  we did it.
  3. Neon Kicks – strong work today!   You owned it.  10 Suicides in 1 min.
  4. Posh – strong as well!   Blew past me up that last hill in stride!
  5. Great fellowship at coffee afterwards.
  6. Have a great weekend!



4 thoughts on “This isn’t coffee time!

  1. BBQ

    Great one @Escalade. Didn’t realize you did it all without a Weinke. Impressive. I “liked” the 20 yd sprints and plank in under a minute. Simple exercise and got the heart pumping.

  2. Casper

    Awesome workout as always Escalade! Approaching 8p and body still sore, legs aching. Almost year & a half since Starsky invited me to join. That was 10lbs and a few more % points of body fat ago. Appreciate the camaraderie. We are all fortunate to have a F3 group like this in Harrisburg!! Appreciate and thanks for the birthday wishes!!!

    1. Clueless

      Happy 48th @Casper! Your drive and determination are commendable. Glad to share in the workout fun with you.

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