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F3 MeCa | August 19, 2019

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We Got the 1 & the 6 but What Happened to 2 Through 5?

  • When: 02/07/19
  • QIC: Gapper
  • The PAX: Dr. Lecter, Hong Kong Phooey, Posh, Gulfstream, Kojak, Oz, Big Bird, Bear Claw, Practice, Gamma, Paprika, Bull, T-Bone, Wexler, Dick Tracy, Gapper

16 men enjoyed an early dose of spring at The Ridge. Here’s how it went down. Ruck ’em if you’ve got ’em.


  • Mosey to far corner of parking lot
  • SSH x10
  • Windmill x10
  • Merkin x10
  • Air squat x10


  • Deconstructed burpee broad jumps up & down every aisle across the parking lot
    • 10 squats at the beginning of each parking aisle, then run halfway
    • 10 merkins at the middle of each aisle, then run to the end
    • 10 jump squats at the end of each aisle, then broad jump to the next aisle
    • Repeato all the way across the parking lot for 11 aisles in all
  • Suicides
    • Slick (no ruck): suicide across the parking lot with 10 4-count low flutters at each line
    • With ruck: farmer carry ruck to each line then 10 4-count low flutters with ruck overhead at each line. All forward progress and no running back to the start each time.
    • Repeato but with 5 burpees at each line


  • LBC x10 (Gapper)
  • Low Dolly x10….hold it….x15 (Kojak)
  • Downhill Freddie Mercury x15 (Gulfstream)
  • Box x10 (Posh)


  • Lot of strong work out there this morning.
  • #Cobains to the group at the far end of the parking lot I left behind when moving to the next station. Experienced Q at work here….
  • Canned food ruck tonight. Meet at Aldi in Harrisburg at 6pm to buy food & load in your ruck for a 4-5 mile loop around Harrisburg. Maybe we’ll even stop by Chick-fil-A.
  • Adopt a Park coming later this month. More details coming soon from Wexler.
  • Help needed to move the Harrisburg Food Pantry, Friday morning at 9 and Saturday morning at 9. Let Solo Cup know if you can help.
  • On February 7, 2019


  1. Dick Tracy

    Best weather of any 2019 workout. Liked the variety.

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