Image Image Image Image Image Image Image Image Image Image

F3 MeCa | April 20, 2021

Scroll to top


No Comments

Prepping for the beach this summer

  • When: 02/18/20
  • QIC: SS Minnow
  • The PAX: Big Bird, Bull, Flip Phone, Helga, Coppertone, SoloCup, Wexler, Dick Tracy, Practice, Escalade, Metro Dog, T-Bone, Kojack, Exit54, Clueless, Tar Tar, Dr Lecter

YHC attempted a bit of levity on Slack on Monday (with a reference to getting sand kicked in our faces) to try and get some interest in today’s work-out at The Ridge. Not sure how much the Slack post had to do with it, but 18 of Harrisburg’s finest took the red pill this morning for what turned out to be some pretty decent body-weight arm strengthening work.

Here is how it went down:

Mosey to Warm-o-rama….with high knees and Karaoke left and right


  • Side Staddle Hop
  • Imperial Storm Trooper
  • Windmill
  • Squats
  • Merkins

Mosey to the baseball/softball field

The Thang

Three rounds of 45 sec on / 15 sec rest of the following 10 exercises (we also moseyed to the school and back after round one).
1) Hover Merkin
2) Elbow lift
3) Plank Up
4) Walkout Merkin
5) Carolina Dry Dock
6) Plank
7) Hand Release Merk
8) Dip
9) Decline Merkin
10) Side Straddle Hop

Fast mosey back to the cars….no time for Mary….we’re done

Moleskin / Announcements

Strong work by all! Great to see a big group of 18 getting after it this morning….Aye!

I hope your arms are feeling the burn….my certainly are.


–Check with Solocup for the details on the bowling challenge for Big Brothers/Big Sisters. The team is needing money and bowlers. It’s March 23rd so let him know how you can help.

–DT is collecting items and donations for the Hickory Ridge raffle and bingo on March 21st. He’s the girl’s soccer team rep so help him out if you can.


SS Minnow

Submit a Comment

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