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F3 MeCa | April 20, 2021

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Sweet Sixteen

  • When: 03/30/2021
  • QIC: Tumbler
  • The PAX: Tar Tar, Gamma, Horseshack, S.S. Minnow, Metro Dog, Bir Bird, Exit 54, Bear Claw, Banjo Boy, Bird Cage, Dead Head, Dr. Lector, Practive, Clueless, Peppa, Tumbler

With the temperature dropping this morning and this being billed as the hardest workout in Harrisburg this morning I was a little concerned about the numbers, but 16 showed up to get stronger for my quinquennial Q at the Ridge.

Warm Up

  • Plank Jacks X 15
  • Shoulder Taps X 15
  • Hillbillies X 15
  • Apollo Onos X 15 (OYO)

The Thang

Mosey over to the parking lot closest to the school for some suicides.

Starting Line – One Burpee

Run to the next line – 2 x  Burpees, 4 x Merkins – Back to the First line 1 x Burpee

Third line 3 x Burpees, 6 x Merkins, 9 x Squats – Repear line two – then line one

Forth Line 4 x Burpees, 8 x Merkins, 12 x Squats, 16 x  LBC, back to and repeat line three – two – one.

Fifth line 5 x Burpees, 10 x Merkins, 15 x squats, 20 x LBCs , 25 x SSH’s, back to and repeat line four- three- two- one.

Sixth line 6 x Burpees, 12 x  Merkins, 18 x Squats, 24 x  LBC’s, 30 x SSH’s, 36 x Mt. Climbers back to and repeat line 5 – 4 – 3 – 2 – 1.

Mosey to the back of the school for People’s Chair –

15 air press, 15 Donkey Kicks, 15 Carolina Dry Docks – run to the other end of the field and back to peoples chair.

Repeat 10 x 15 x 5

Mosey to the front of the school

10 x Dips, 10 x incline merkins, 10 x decline merkins X 3

20 Curb jumps


LBC x  15

The W x 15

American Hammer x 15

Thank you Metro Dog for taking us out


-Strong workout by all.  Not a lot of chatter during the workout so everyone was pushing hard.

-Bear Claw was begging to go up to line 7 for the suicides, but I didn’t think I could handle it and Banjo Boy stated it was good solo cup wasn’t here as he wouldn’t have made it past line 3.

-Peppa is definitely getting stronger as we had to add an extra round during the peoples chair just to help him feel the burn.

-Everyone can thank Gamma and Exit 54 as they both suggested repeating the exercises at the front of the school would “help everyone out in the long run”.

Thank you and looking forward to my next Q, five years from now.




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