That was quick

18 Strong Harrisburg F3 Men (one FNG) resisted the call of the fartsack and stepped out into the gloom this morning for a little curb work, a little rock work, a little hill work, and a little court work. The result was a workout that was over before the Pax knew it. It went like this…

Warmup: Short Mosey, #Disclaimer, SSH IC x15, Windmill IC x10, Lunge IC x10, 4 count Merkin x10


  • Center lane curb to curb bear crawls w/ Ascending Derkins – 2, 4, 6, 8, 10, 12
  • Mosey to the RockGarden for hill ladder work
  • Ladder 1 – RockSquats at bottom (2,4,6,8,10 reps), Quadraphilia up/down hill
  • Ladder 2 – Rock-ees (burpees w/ rock 2,4,6,8,10 reps), Joe Hendricks (crawl bear) up hill
  • Ladder 3 – Sumo rock squat w/ press (2,4,6,8,10 reps), Mtn Climbers at top of hill (10,8,6,4,2)
  • Tennis court – Lunge walk to between courts for Squerkins – 2,4,6,8,10,12 climbing reps at each of the six stops
  • Mosey to Mary


  • Plank tap series IC – toes in/out, palms in/out, opposite toe & hand in/out
  • Plank Jacks IC x12
  • SpareTireShredders (Heel Taps) IC x10
  • V Hold x 45sec


  1. Thanks for the opportunity to lead such a great group of guys. It truly is an honor!
  2. Outstanding work this morning by the Pax. Some #mumblechatter, but a solid effort by all. Title of the workout inspired by ShortCircuit… “wow, that went by quick”.
  3. Welcome out FNG Hoffa – formerly Bruce McConnell. Great to have you as part of the Harrisburg Pax!
  4. The Bear is this Saturday. It’s not too late to plan to join. Just show up at Highland Creek Elementary School at 6.
  5. Make a difference in someone’s life today.

Keep pushing – Clueless

7 thoughts on “That was quick

  1. Casper

    Nice beat down today @Clueless. Welcome Hoffa. “It doesn’t get easier, you will get stronger”

  2. RibShack

    @Shortcircuit proved he’s worthy of his name then!

    Good stuff tho, thanks for the beatdown @Clueless!

  3. Starsky

    Welcome Hoffa! Sounds like I missed a great one. Hoffa you may know me in another life. See you soon in the gloom.

  4. Posh :p

    Good stuff @Clueless. I liked how you mentioned before the workout: “gloves would be a good idea”.

    Welcome Hoffa.

  5. BBQ

    Another solid lead by @Clueless. Thanks man.

    Welcome out @Hoffa. In case you were wondering, we all need the group thang. Now that you’re part of the group, you’ll really learn how important Iron Sharpens Iron is. #Respect

  6. Thick Burger

    Woke up late. Missed the workout. No excuses. See you guys at the ridge next week!

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