Lot of Sprints

21 Strong Harrisburg F3 Faithful (3 FNG’s) gathered this morning at HRHS for parking lot full of speed and core work… no shortage of sprints (or sweat).

Warmup: Mosey to suicide lot, #Disclaimer, SSH IC x15, IST IC x15, Windmill IC x10, Lunge IC x10, Merkin IC x10


  • Classic suicide sprints for 5 stops
  • Suicide sprints w/ 5 air squats at stop and home, increasing by 5 at each stop
  • Suicide sprints w/ 5 mtn climbers at stop and home, increasing by 5 at each stop
  • Mosey to Northeast corner for 10 – 100’s (merkin w/ 10 pulses in low position x 10)
  • 4 Corners – 20 lunges, 20 jump squats, 20 reverse crunches at the 4 corners of the lower lot w/ sprints between corners

Mary: LBC’s IC x20, Opposite Toe Touches IC x10, Double Toe Touches on 4 count x7, W IC x10



  1. Thanks for the opportunity to lead this morning. It is truly an honor!
  2. Outstanding work and effort by the PAX. It doesn’t look like much when written down, but YHC is definitely feeling it. Way to push through it.
  3. Welcome out PapaJohn, SpaceCowboy, & MockingJay. We look forward to seeing you regularly. It doesn’t get much easier, but you will indeed get stronger.
  4. See Starsky regarding the trip to Haiti.

Keep pushing – Clueless

8 thoughts on “Lot of Sprints

  1. RibShack

    Good one @Clueless, definitely kept the sweat on today. Tclaps to the new guys, way to really show up strong on your 1st post!

  2. Gamma

    Great lead, @Clueless. Just when you expect an upper body smoking, the “non-runner” breaks out a wholelottarunning.

    @PapaJohn, @SpaceCowboy, @MockingJay – great to meet you all and welcome to F3. Hope to see you out there soon.

    @JackieChiles – if you need a different shirt to work out in….any shirt….I got a few you can borrow. At least @BillyGoat and I can agree on hockey – go ‘Hawks!

  3. Billy Goat

    @Clueless, thanks for the lead and the light rain you ordered was like a cool mist humidifier, nice!

    My only BS call was to @Bull for pulling a NASCAR move on the jailbreak to Mary and cutting me off into a curb. Or better yet, the dialog sounded something like this between Cole Trickle and Harry Hogge in Days of Thunder:
    Harry Hogge: Cole, you’re wandering all over the track!
    Cole Trickle: Yeah, well this son of a b(leep) just slammed into me.
    Harry Hogge: No, no, he didn’t slam you, he didn’t bump you, he didn’t nudge you… he *rubbed* you. And rubbin, son, is racin’.

    @Gamma – ‘Hawks and BEARS baby! And I thought without a doubt @JackieChiles had the best shirt out there, well done!

  4. escalade

    Well that definitely hurt. Strong lead Clueless! Welcome to the 3 new guys! Sorry you had to pick that on for starters. They may not get easier but you will get stronger. (That joke is getting old.). Hope to see you back out soon.

  5. BBQ

    Single word…Ouch! And yes @Clueless, you need some guidance when it comes to writing the backblast. It looks way shorter than what we actually did. Definitely feeling it already. And today’s workout reminded me how much I stink during the summer.

    Tclaps to newly named @PapaJohn, @MockingJay, and @SpaceCowboy. You picked a good one for your first post. Hope it’s not your last. Yes, they always suck while you’re doing it but feel better afterwards (well…maybe). At least you’re not doing all this nonesense alone. IronSharpensIron – keep coming and you’ll learn more of what that means.

    @BanjoBoy – survey complete. We DO need more running paths/trails so I can avoid collision with truck bumpers. The first sidewalk needed? One down Robert from Pitts to Rocky River Crossing. Then I’ll be happy (for a little while).

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