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F3 MeCa | March 23, 2019

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Posts By escalade

The Old School

March 11, 2019 | | 3 Comments

Ten men gathered in the early morning gloom at White Lightning today for a little bit of a blast from the past.

Warm Up:

  • Stoli skip to the middle of the lot.
  • 15 SSH
  • 15 Imp Storm Troopers
  • 10 … Read More

Suicide Squad

February 15, 2018 | | 2 Comments

8 Men posted in the balmy gloom at The Ridge for some suicides.

Warm Up: 

  • Mosey around the lot – high knees, butt kickers.
  • 15 SSH
  • 10 Merkins
  • 10 Mountain Climbers
  • 10 Imperial Storm troopers
  • 10 Windmills

Mosey … Read More

Leg burner and a side show

January 13, 2018 | | One Comment

6 Manly Men posted at The Rail Yard today and headed off into the gloom for a dull and loathsome beat down.  Fortunately, Jack Sparrow was to the rescue with much enlightenment, entertainment and encouragement for all.   Here’s how … Read More

6 Days of Escalade – Day 6

December 23, 2017 | | 10 Comments

13 Men answered the Rail Yard calling by posting and mild complaining.

Here’s how it went:

Warm Up:

  • Mosey to the field.
  • 10 Burpees OYO
  • 20 SSH
  • 20 Imperial Storm Troopers
  • 10 Windmills
  • 15 Mountain Climbers
  • 15 Plank … Read More

6 Days of Escalade – Day 5

December 22, 2017 | | One Comment

11 Men made it to Harrisburg Iron today with their Kettlebells and other heavy items.

This one is a blast from the past,  Black Friday 2014  (It may have been the last time I was at Harrisburg Iron.) Here’s how … Read More

6 Days of Escalade – Day 4

December 21, 2017 | | One Comment

12 Men gathered at The Ridge today for some 4X4 Full Body Work on day 4 of The Iron Q.

Warm Up: 

  • Mosey around the lot with some backwards running mixed in.
  • 20 SSH
  • 10 Windmill
  • 10 Imperial Storm … Read More

6 Days of Escalade – Day 3

December 20, 2017 | | One Comment

4 Men posted in almost ideal weather conditions this morning for a nice easy run around town.

The Course:   

  1. Run to Roberta take a right.
  2. Take a left on Rocky River Crossing
  3. Take a left on Moorhead
  4. Head … Read More

6 Days of Escalade – Day 2

December 19, 2017 | | 2 Comments

13 Men gathered at the Ridge today for an extra gloomy beat down.   Here’s how it went:

Warm Up: 

  • Mosey around to the opposite corner lot with butt kickers and high knees mixed in.
  • 15 SSH
  • 10 Wind … Read More

6 Days of Escalade – Endurance

December 18, 2017 | | 2 Comments

I know what you’re thinking, and yeah,  I did Endurance too!

Because:

  • A, I have never been to Endurance.
  • B, Someone listed me as the Q for this week on the weekly update.  #voluntold

Main take away from … Read More

6 Days of Escalade – Day 1

December 18, 2017 | | 3 Comments

Today, 11 Men met in the gloom at CMS to get a little stronger.   Here’s how it went:

The Warm Up: 

  • 10 Burpee’s  (I think someone said, “Oh, it’s going to be one of those days.”)
  • Mosey to … Read More