Image Image Image Image Image Image Image Image Image Image

F3 MeCa | May 30, 2020

Scroll to top


One Comment

Aerobic and Anaerobic Training

  • When: 1/5/2019
  • QIC: SoloCup
  • The PAX: Skipper, LittleBuddy, Gamma, Spaldinni, Hong Kong Phooey, Klump, Posh, SunDial, Noah (2.0), Tupperware, Bull, Talladega, BigBird, SoloCup

14 HIM, approached today’s deceptively simple workout with some trepidation.

Warm Up
  • SSH x 15
  • Run in place 30 sec
  • Cherry Pickers x 15
  • Michael Phelps 30 Sec
The Thang

Mosey on down to the Lower Lot

Partner up.  Your responsible for getting your Partner through the workout today.   #ISI #DontBeTheGuyWhoGaveUpOnHisBrother

You and your Brother do the following exercises as a team.

  • 50 Burpees (Full Body)
  • 100 Squats (Legs)
  • 100 Push Ups (Chest/Arms)
  • 100 WWII Sit Ups (Core)
  • 100 Dips (Back/Arms)
  • 1/2!mile run from the Lower Lot to the Entrance of the Park and back

Repeato until time is called (about 7:50)

  • LBC x 15
  • Squirm x 15
  • Dubya x 15
  • Crunchy Frog x 15
  • It’s just simple science men.  The best way to build endurance and strength is to combine Aerobic (running) with Anaerobic (weight training) exercises. YHC  knew the #Naysayers would accuse him of creating another boring post (read as “Dumb Exercises in the Parking lot) but what we did today will flat out make you better if you gave it 100%
  • #Kotters to @SunDial and welcome to his 2.0 Noah. #StrongWork
  • Hands Only CPR 1/26 HC to @Wexler via Slack
  • Sign Up for the Gremlin on 1/19
  • Winter Galla on 1/26


  1. Skipper

    Thanks for beatdown @SoloCup. Great to sweat with the men of Harrisburg. Thanks to @Gamma and @Tupperware for their donations to Child Redeemed Home in Uganda, Africa. #ahoy

Submit a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.