Belle Ringer and Nipple Erasers

With 400% attendance 14 of Harrisburgs greatest posted today to hit the Belle Ringer.  A few may have lost a nipple or two.

PAX:  Battery, Mad Dog, Othello, Practice, Gamma, Zen, Exit 54, Tbone, Clueless, Wexler, Oz, Sheepdog, Tartar, Escalade

Q: Escalade

This was week 2 of the Iron Pax Challenge.   As many reps as possible for a full 45 min.

Star formation with 5 cones and start in the middle.
In the center   5 Man Makers each time.  Rifle carry to each station. Farmer carry back.
Station 1       10 Worn Out Worthy “Lateral Extension”
Station 2       15 Goblet Squats
Station 3.      20 Tricep Extension
Station 4.      25 KB Swing
Station 5.      30 Curls
Total 125 reps each time around the star.



  1. Normally you can expect 80% of RSVP’s to actually show.   Throw a coupon party at Harrisburg F3 and you will get 400% attendance.  Luckily YHC anticipated a few extras and we had enough Coupons and Kettlebells for everyone.
  2. Thank You to the guys that helped put the coupons back at the shed.  Truly, the worst part of this workout.  Many hands made light work.
  3. Some great chatter today.  The PAX was not short of comments or comic relief.
  4. Coupons don’t come with a weight stamped on the side but its right at 35 lbs.
  5. Thanks for putting up with Escalades Mix tape.   It’s just random awesomeness..  Tom Petty, Van Halen, Creed, Bush, White Stripes, Led Zeppelin, The Cult, even a little Lynyrd Skynyrd…
  6. Prayers for Deadhead and a speedy recovery.  2 weeks max.

Have a blessed day!


  • Escalade