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F3 MeCa | August 18, 2019

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Workout in a bag X

  • When: 02/06/19
  • QIC: Sid Vicious
  • The PAX: Helga, Clueless, Deuce, Starsky, Hot Rag, Sid Vicious

6 of Harrisburg’s smartest showed up for some stretch/recovery.  This is the 10 edition of the coined work out in a bag station exercises.  The work out went a little something like this.

Warm up:

  • High Knees
  • Butt Kickers
  • Ball Kicks
  • Arm Circles

The Thang:

Each Pax does each station for 2 minutes then rotates.  In between a complete rotation we lunge walked to the brick structure and back and then performed 20 air squats:

Station 1:

Plank variation

Station 2:

Medicine Ball – weighted superman, lying chest toss, shoulder press

Station 3:

Resistance Band – Band squat, Band Back Fly, Squat with overhead press

Station 4:

Foam Roller – IT Rolls, Gastroc/Soleus, Hamstring rolls

Station 5:

Stretch Band Station – Clam shells, side leg stretches, North/South leg stretches

Station 6:

Jump rope

We made it into a couple of exercises on the 3rd rotation before time ran out.


  • Great work by the PAX
  • COT with the runners


Sid Vicious

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