VIP Entrance

YHC showed up early before the 26 PAX (including 1 FNG) left their fartsacks to make sure today’s festivities would go as planned. With all things in place, the PAX got to work.

WARM-UP (x denotes cadence):
Mosey from parking to nicely manicured (huh?) field behind stadium
SSH x 25
IST x 15
Continue mosey from field through VIP entrance, (#gottashowtoknow) around track, circle up behind homestands.
Mtn Climbers x 15
Windmill x 10

Run up/down every step (10 sets) to other end, bear crawl/walking lunges back to start. Repeato 2x
Bunny hop every step (10 sets) to other end, walking lunges back to start.

Spread-out at bottom of bleachers
Perform incline merkins on every other bleacher, Q’s cadence
2, 4, 6, etc. to 20. (Total: 110)

Return to bottom of bleachers
10 Step-ups OYO R/L
Dips x 15
Repeato 2x

Mosey back thru VIP exit (LBCs along the way)
Mosey, Air squats x 20, mosey/jailbreak to shovelflag

Low Dolly (@Bull)
Crunchy Frong (@SoloCup… of course)
The W (@Othello)



  • Didn’t get through everything on the #Wineke today but tried to hit the highlights. Hope the mix of cardio, legs, upper body, and a little core did you good. Based on YHC’s sweat afterwards, don’t know how it couldn’t.
  • Welcome out FNG @FlipPhone (fka Craig Smith). You hung right in there with the PAX today, nice work man. BTW, what’s a flip phone?
  • If you didn’t like the incline merkins up the bleachers, you can thank @Gamma for those. Did those in the past and he dropped the hint yesterday after #Endurance.
  • Awesome to see the PAX pushing each other. It sucks by yourself but with a couple guys pushing you further it’s not so bad and even better at 0615. Tclaps @Othello, @RibShack, @Thunderbolt, @Bud, and others.


  • F3 Dads workout this Saturday 0700 will change venues to STALLINGS ROAD PARK. If you show up at Harrisburg Park your kids will be disappointed. Bring your 2.0s (sons & daughters) for the fun. Kids will have a ball and dads will get a workout too. Breakfast onsite directly after.
  • @Clueless needs help cooking and gather ingredients.  OJ, meats, plates, forks, etc. Sound off in the comments if you can help. A little help from each member of the PAX will go a long way.

7 thoughts on “VIP Entrance

  1. BBQ Post author

    Good work again guys. Glad to have @Swami backout in the gloom. Missed you man.

  2. Gamma

    Uh, it wasn’t a hint….I think I said we should never do that again. But seriously, great workout. Calves are still burning from the bunny-hops.

    @FlipPhone – great to meet you and welcome to F3. @BBQ is on the young side, so any references to technology/songs/movies prior to 1990 need to be explained to him. You’ll get used to it.

    @Swami – valiant effort trying to deflect your #kotter status to @WorldPeace, but he’s been a regular(ish) as of late. Either way, great to see you back out there!

  3. Wildcat

    Solid workout, well rounded, pushups were brutal. I think I told clueless I’d bring juice, utensils, waffle iron, fruit. I’ll bring other items if I’m forgetting something or something else’s is needed.

  4. RibShack

    @BBQ, Good lead sir, I always enjoy the bleacher work although my ring finger starts hurting mysteriously as we get closer! #bbqwillhurtyou

    1. BBQ Post author

      I like it, “BBQ breaks you without laying a finger on you.” (pun intended)

  5. Clueless

    Great lead @BBQ. I liked the ascending bleacher inclines… definitely tougher as you go… the dew/balance factor makes them even tougher.

    Btw – I think you officially found the roughest pavement on HRHS campus… #MeatGrinderBearCrawls

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