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F3 MeCa | May 12, 2021

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  • When: 5/1/21
  • QIC: Wexler
  • The PAX: Peppa, Deadhead, Solo Cup, Bull, Talladega, Mullet, Tumbler, Hong Kong Phooey, Constitution, Wexler

10 of the baddest brothers in all of Harrisburg showed up to the Rail Yard this morning for a Varsity Workout.  YHC took a tour of the new park on his pre run this morning and noticed a bunch of new areas which had yet to be explored.  Tried to mix in a little bit of everything with a focus on going …Up!


Warm up:

Mosey over to the Library

  • SSH x 20
  • IST X 15
  • Windmills X 10
  • Yurpees X 5 OYO

The Thang:

  • 10 Merkins
  • 10 SSH
  • Repeato X5


Mosey to the brand new stairs


Phase 1

  • 10 Carolina Dry Dock
  • Run up the stairs
  • 1 Squat
  • Repeato going down/up by 1


Phase 2

  • 20 Mountain Climbers (each leg)
  • Run up the stairs
  • 20 High Knees (each Leg)
  • Repeato going down/up by 2


Mosey to the playground, grab a bench

  • 10 Decline Merkins
  • 15 dips
  • 10 Steps ups (each leg)
  • Repeato x 3

Spin Talladega around on the Wheel of Death and see if he can hold on!


Mosey down to the bottom of the new hill

  • 5 Burpees at the bottom
  • Run all the way up the hill
  • 25 Plank Jacks
  • Run Down
  • Repeato going down by 1/5


10 WW2 Sit ups on your own


  • Quadraphilia halfway up the hill
  • Repeato X2

Mosey ALL THE WAY back to basecamp arriving at exactly 8am (no matter what some watches say




  • May 9th – Mother’s Day
  • May 15th – Harrisburg 5k.  Come out and support the community!  7am start time
  • Sign up to Q!

Awesome work out there this morning!  My eyes were way too big this morning and that workout kicked my butt.  Amazing to see everyone pushing through and killing it out there!  Kudos to all the pre runners out there this morning.  I don’t know if they had a premonition or not but most of them didn’t stick around for the workout.  Very smart move.  I feel when you are coming out as much as we all do, its very easy to get complacent.  It was really inspiring this morning to see so many guys pushing themselves, especially up that hill.

Lots of controversy over the non answer on Constitution’s aroma.  Bull continues his rep of hunting down runners who start dogging it out on the streets.  Honestly have no idea what else was said as I couldn’t hear over myself sucking wind.

If you haven’t been out to the Rail Yard since it reopened, you are missing out!  There are crazy hills, and open fields, and cinderblocks, and stairs.  The last few weeks have been some of the toughest workouts I have been through in the last year.  Highly recommend coming out to them and you should think about Q’ing it.  It really has so many different options and areas that you can hit so many different types of exercises.

As always, thank you for pushing me, inspiring me, and allowing me to lead!


Today’s Quote of the Day:  If I have seen a little further it is by standing on the shoulders of Giants.” Isaac Newton



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