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F3 MeCa | April 20, 2019

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Posts By Exit54

You can thank last year’s Q

April 13, 2019 |

Eight PAX for some quality time on their faces at today’s alternate site boot camp…

WARM-UP

  • Mosey down Main St, circle up, SSH x 20
  • Mosey to the north entrance, Windmills x 15
  • Mosey toward City Hall, IST x … Read More

Late Start, Late Finish

April 3, 2019 |

Eight PAX, later to be joined by that guy who is technically a PAX but we never actually see, for some hard-charging miles at Road Warrior…

THE ROUTE: 

  • Head out Main St toward Roberta, turn right and exit the … Read More

A Good View of the Pavement

March 28, 2019 | | One Comment

Six – plus one very late arriver – of Harrisburg’s strongest eschewed the horizontal of the sack for a mostly-horizontal sweatfest at the Ridge…

WARM-UP:

  • Mosey to the northeast corner of the parking lot, COP, Disclaimer
  • SSH x 31 … Read More

It’s cold but it’s a Spring kind of cold…

March 13, 2019 | | One Comment

Eight PAX strong for some miles around town at today’s Road Warrior…

THE COURSE:

https://strava.app.link/7evC5Xay1U

  • Head out Main St., turn R on Roberta
  • L on RRC, L on Morehead
  • L on Patricia, R on Morris
  • L on Morehead, cross … Read More

Up the Irons!

February 22, 2019 | | 2 Comments

Seven PAX – plus a lone runner who made it back for COT – braved the elements for today’s ‘Burg Iron…

WARM-UP:

Mosey out into the rain, circle up:

  • Upper arm / shoulder stretches
  • Arm circles
  • Yurpees x 5
  • Read More

Pre-Idiot Run, Idiots Still Welcome

February 6, 2019 | | 2 Comments

Eight PAX strong for Exit’s first post-Iron Q Week / post-injury lead…

THE COURSE:

  • Head toward Roberta, turn left
  • Cross over 49, turn right on Oakley
  • Turn right at the end, turn left on 49
  • Cross the highway, turn … Read More

Day 6: Don’t be Complacent

December 30, 2018 | | 3 Comments

Nine men at the Railyard for the 6th and final day of Exit’s Iron Q Week…

WARM-UP:

Mosey to the lower lot, COP:

  • Disclaimer
  • SSH x 20 (IC)
  • Windmills x 15 (IC)
  • IST x 20 (IC)
  • Mountain Climbers x … Read More

Day 5: Don’t be Greedy

December 28, 2018 | | 3 Comments

Seven PAX braved the rain and colder-than-advertised temps for some strength training at today’s ‘Burg Iron…

WARM-UP:

  • Arm circles (forward and backward, little circles and big circles)
  • Tricep and shoulder stretches

THE THANG:

Five rounds of exercises, each … Read More

Day 4: Develop the Right Relations

December 27, 2018 | | One Comment

Twelve PAX, including a couple of stray Dawgs, for Day 4 of Exit’s Iron Q Week – stations around the Ridge…

WARM-UP:

  • Mosey to the corner of the lot by the practice field, SSH x 20 (IC)
  • Mosey to … Read More

Day 3: Stay Focused

December 26, 2018 | | 4 Comments

Day 3 of Exit’s Iron Q Week continued with two other PAX at Road Warrior, and we were joined by a third before we finished…

THE COURSE:

  • Head East on Main, left on Kee
  • Right on Town Center, right … Read More