June 24th, 2017 By SoloCup

F3 Harrisburg is starting a workout for men in the F3 MeCa Region who are injured or who are otherwise unable to handle a typical Bootcamp.  It’s called #BrokenArrow and they meet every Saturday morning at 7AM in Harrisburg Park (map.)   The purpose of this workout is to offer an F3 option to these men and to help keep them in the habit of getting up early, coming out, and maintaining fellowship with the members of the region.

The format is relatively simple. The #BrokenArrow men start each workout with a Warm Up and close out Mary with the main group.  They can follow along with the PAX or do their own thing.  The choice is up to the #BrokenArrow Q.

Typical exercises include:

• Stretches
• Broga
• Walking/ Slow Mosey
• Light Upper/Lower body
• Basic Ab work
• Much More

All can be modified based on each individual’s needs.  It will be extremely important for each person to honestly communicate the extent to which they are injured.

Today was the Inaugural Run.  The following is what transpired.

 

Warmup:

Mosey down to lower parking lot (with PAX)

• SSH x 10
• Merkins x 10
• SSH x 10
• Mountain climbers x 10 / Modification Plank

The Thang

Break out of PAX for a mosey around track / walk/ mosey back up to shelter

Stretches/Broga

• Tree pose
• Neck- chin to Chest,
• Ear to shoulder
• Chin to shoulder
• Shoulder Circles small to large, reverse direction large to small
• Reach for the sky, dive the pool, reach for your toes ham stretch
• Down dog
• Lunge
• Chataranga

On your Six

• groin stretch
• right ham stretch
• left ham stretch

Mosey down to The Prison Yard

• 2 minute step ups
• Merkins

Mosey back up to shelter and back down Repeato

Mosey to bottom tracks stopping at benches for:

• Incline merkins / dips

Mosey / walk around Pond, stopping to let petey chase the occasional rabbit

• repeato x 3

Mosey up heart rate hill, repeato until the pack is back for Mary

Rejoin Pax for Mary

Moleskin

• We hope that everyone in the MeCa Region takes advantage of this opportunity.  It’s going to make an impact in everyone’s lives and will stem the attrition many AO’s see from injuries.  It’s also a great way to introduce F3 to guys who may not think they can keep up with a Typical Bootcamp
• Currently, we are only offering this officially once a Week on Saturday’s at 7AM.  More days will be added as numbers and interest increase.
• There is already an opportunity to Q on July 8.  If you’re in town, and want to sign up, let us know via Slack
• A huge thanks to Swami and WaterBear for stepping up to lead this initiative.  Both have been on the IR for quite some time and it’s great to have them back out with the PAX.
• If you have questions about the level of difficulty of this workout, let us know.

Keep Pushing

Comanche, Concord, Davis Lake, Harrisburg, Rolling Stone, The Dawg House, Tradition

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