Polar Bears Don’t Run

13 Strong F3 Harrisburg men met up at The Ridge this morning for a non-running boot camp beat down. This should be easy, right!? The good… no running. The bad… no running. What ensued was a non-stop full-body fatigue fest (and some lightheadedness). Here’s how it went:


Warmup: SSH IC x15, Windmill IC x10, IST IC x10, 4 Count Merkin x5, Arm Circles forward/back (necessary for this heavy shoulder workout)

Thang: Bearcrawl on parking lot to first island. Stop for Burpees x10, AirSquat x30, Merkin x20. Repeato 5 times until we hit #TheRidge. Quadraphilia up ridge – 10 Mtn Climbers, Come down ridge – 10 curb dips. Pax continues with ridge work until #6 do two rounds of ridge work (plank and low plank mixed in at the end). Travel back down the parking lot in same way we came… Bearcrawl to island – 10 Burpees, 30 AirSquat, 20 Merkin (repeato 5 times). Simple math = 100 Burpess, 200 Merkins, 300 AirSquats… along with roughly 250 yds of bearcrawls.

Mary: Squirm IC x10, 5 Count Power Abs



  1. Thanks for the opportunity to lead this morning. It’s always an honor!
  2. Outstanding push by the entire Pax! This is a strong and determined crew! Great effort all the way through the end. #Cobains if you feel it tomorrow.
  3. This workout was inspired by an icy day in February, when running wasn’t an option (thus, the Polar Bear Crawl reference). YHC thinks it was easier to do it then, rather than in the heat and humidity (although… the coyote didn’t even cross YHC’s mind this morning).
  4. Continued prayers for the Howell (SSMinnow) family.
  5. Best wishes for Sousa’s Eagle Scout presentation this evening.
  6. A special shout out to @Gapper and his work in Mexico. Be safe!
  7. Kettlebells at Stallings Road Park tomorrow – an outstanding strength building workout. Don’t have a KB? No Problem. There will be extras. Acceleration at HRMS tomorrow – another great option for those wanting to increase their speed and endurance.

Keep pushing – Clueless

5 thoughts on “Polar Bears Don’t Run

  1. Othello

    @Clueless-what a beat down!! Thanks for keeping us sharp (#ironsharpensiron). Simple routine, tons of pain.

  2. RibShack

    Sousa killed it tonight at his Eagle Board of Review. Congrats to Troop 173’s & Harrisburg’s newest Eagle Scout! #harrisburgproud #troop173rocks

  3. RibShack

    @Clueless- this looks like one of your classics. Nice, but that many bear crawls on asphalt……really? LOL Miss you guys!

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