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F3 MeCa | April 20, 2021

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A Man’s Workout

  • When: 1/16/2020
  • QIC: SoloCup
  • The PAX: Hootie, Sheepdog, Dick Tracy, Caveman, Wexler, Pocahontas, JD, Birdcage, Gamma, SoloCup

YHC received a text from @Nacho on Thursday that he wasn’t going to be leading his VQ due to a bout of COVID in his house. Hopes for a morning of “Monitoring The Six” as a coQ were immediately dashed.

Rather than wallow in his own crapulence after his previous attempts of stealing candy from a baby, YHC decided to take it up a notch and devise a #MansWorkout for those that dared to join him.

Here’s what went down for 10 of Harrisburg’s Manliest:

Mosey around the island then up to Wells Fargo Bank

Warm Up

  • SSH x 15
  • IST x 15
  • Windmills x 10

Mosey to the Business Park at the end of Z Max Blvd

The Thang

  • 5 Burpees
  • 10 Merkins
  • 20 WWII Sit Ups
  • 30 Squats
  • 40 Mt Climbers
  • 50 SSH
  • Run behind the Business Park then back through the middle

Repeato x 4

Mosey to the Z Max Blvd

  • Backward run up to the first driveway
  • Lunge walk to the top

Mosey back up to Library

  • Incline Merkins up the Stairs
  • Lunge walk back down the ramp

Repeato x 2

Circle up for Mary


  • LBC x15
  • Squirm x 15
  • Reverse Crunch x 15
  • Crunchy Frogs x 15


  • Strong work by those that showed.  #Tclaps to @Pochahontas, @Birdcage, and @Gamma for joining us after their 10milers
  • We still have work to do on Side Straddle Hope Training #LookLikeABunchOfFlightlessBirds
  • #Tclaps to @Deadhead for his early morning 5 miles
  • Still looking forward to when @Hootie starts running again #GrandpaRulesNoWhining
  • The Long Arm of the Law looks like they got their man this morning #NoDancingInHarrisburg #ThisAintFootloose
  • Extinction Run moved to March 20th.
  • Gremlin is still a go
  • Prayers for those battling COVID

Keep Pushing


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