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F3 MeCa | April 15, 2021

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Beware the Bells of March

  • When: 03/05/21
  • QIC: SheepDog
  • The PAX: Espresso, Clueless, T Bone, Deadhead, Practice, Dr Lecter, Coppertone, SS Minnow, Pancake and Kojak

11 of Harrisburg’s best came out on a not-that-cold-for-almost-the-end-of-winter morning to show some iron who is boss.  When YHC tried to come up with a theme he couldn’t get past The Ides Of March from Shakespeare’s Julius Caesar despite it not yet being the 74th day of the year… which is March 15th.  So even though it was 10 days early, we went with it and made all number of reps 15.  Here is what we did:


  • SSH x 15
  • ISP x 15
  • Windmill x15
  • Arm circles forward x 15 – big and small
  • Arm circles back x15 – big and small

The Thang:

  • Station #1: The control – Burpees with a run to the end of the parking lot and back x 3 – start with 15 and subtract 5 each subsequent round – Plank till all station members done
  • Station #2
    • (Triceps) Lawnmowers (alternate arms) x 15
    • (Legs) Goblin (or Goblet… whichever… thanks @FlipPhone) Squats x 15
    • (Arms) Outhouse Curls x 15
    • (Shoulders) High Rows x 15
    • (Core) LBC x 15
  • Station #3
    • (T) Triceps Extension x 15
    • (L) Kettlebell Swings x 15
    • (A) Single Arm Press (alternate arms) x 15
    • (S) Chest Press (on back) x 15
    • (C) WWII’s x 15
  • Station #4
    • (T) Switch Hand Merkins x 15
    • (L) Sumo Squats x 15
    • (A) Reverse Curls x 15
    • (S) Shrugs x 15
    • (C) W’s x 15
  • Station #5
    • (T) Dips (using the curb) x 15
    • (L) Figure 8s x 15
    • (A) Thursters x 15
    • (S) Skull Krushers (on back) x 15
    • (C) Russian Twist x 15


Hold a plank for the last minute of the workout



  • Idiot Run tomorrow.  Good luck to @Deadhead and all of our other PAX taking on that challenge.
  • Saturday, March 13th at 6pm at Cabarrus Brewing Company we will be celebrating the departure of @FlipPhone.  Or something like that.  🙂
  • Saturday, March 20th at 6am at Town Center is the Extinction Race.  As of yesterday there were only a couple of spots left but shirt orders are final.


#Tclaps to @Espresso, @Pancake, @T-Bone AND @Clueless for the prerun.

Thank you all for allowing me to lead this morning.  I don’t do it as much as I should given the enormity of what I get out of being part of this thing of ours but I’ve tried to step it up a notch this year.  I still like this format including today’s tweaks but still have some work to do on the control station.  It needs to be longer but with less burpees.  I’ll figure that out before next time.  #PROCESSIMPROVEMENT

Men at some time are masters of their fates.
The fault, dear Brutus, is not in our stars
But in ourselves, that we are underlings.
(Cassius, Act 1 Scene 2)
– William Shakespeare’s Julius Caesar



  1. SheepDog

    Appreciate everyone coming out this morning!

  2. DrLecter

    Great workout. Each station hit the entire body.

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