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F3 MeCa | April 17, 2021

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Posts By Exit54

Drawing those Figure 8’s

March 24, 2021 |

Twelve speedy and strong PAX, plus a four-legged friend, hit the pavement to draw some Figure 8’s at today’s Road Warrior…

THE ROUTE:

  • Head north on Professional Blvd
  • Left on Carl Parmer, cross over Roberta and turn right
  • Head … Read More

Getting those Spring Vibes

March 11, 2021 |

Fifteen PAX rolled out of the sack and gave it their all for an up-tempo morning at the Ridge…

WARM-UP

  • Mosey to the portico, alternate some high knees and side shuffles, COP
  • Disclaimer
  • SSH x 20 (IC)
  • IST x … Read More

All Guts, No Glory

February 9, 2021 |

19 men of all ages hit the pavement in this balmy 43-degree weather…

WARM-UP:

  • Mosey around the main lot, circle up near the school, COT
  • SSH x 20 (IC)
  • Windmills x 15 (IC)
  • Mountain Climbers x 20 (IC)
  • IST … Read More

Put Your Back Into It

January 22, 2021 |

15, plus a late-arriving runner, for high intensity / high reps at Harrisburg Iron…

WARM-UP:

Mosey to the tennis court side of the lot, COT:

  • SSH x 15 (IC)
  • IST x 15 (IC)
  • Windmills x 10 (IC)
  • Upper arm … Read More

2020 (seconds) for 2020

December 29, 2020 |

16 of Harrisburg’s coldest were out at post time to begin the farewells for 2020…

WARM-UP:

Mosey around the lot, COP in front of the stadium ticket office.

SSH x 20 (IC)

IST x 25 (IC)

Windmills x 10 (IC)

Read More

Opposite Day

November 24, 2020 |

Fifteen strong for a morning dedicated to beating the cold…

WARM-UP:

Mosey east corner of parking lot, COT:

  • Disclaimer
  • IST x 20 (IC)

Mosey to backside of the school, grab some pavement on the sidewalk

Undeterred

November 13, 2020 |

Sixteen strong for a pre-Millennium Race shoulder and arm crusher…

WARM-UP:

  • Mosey to the tennis courts end of the parking lot, COP
  • Disclaimer
  • SSH x 20 (IC)
  • IST x 20 (IC)
  • Mountain Climbers x 20 (IC)
  • Upper body stretches
  • Read More

We’re In the S— Now

September 25, 2020 |

Eight men braved the rain to support the Q and make themselves a little better…

WARM-UP:

  • (Optional) run to the far end of the parking lot and back to the shelter
  • SSH x 20 (IC)
  • Windmills x 10 (IC)
  • Read More

Free NOT Cream

August 7, 2020 |

Twenty-three PAX in the increasingly-darker gloom for another dose of Harrisburg Iron…

WARM-UP:

Mosey to the short end of the parking lot, COP:

  • SSH x 20 (IC)
  • Windmills x 15 (IC)
  • Mountain climbers x 20 (IC)
  • Jihadis x 5 … Read More

We Checked the Ratio, and It was Bad

July 3, 2020 |

 A dirty dozen this morning for some fun under the just-risen sun…

WARM-UP:

  • Mosey to far end of the parking lot, COT
  • SSH x 20 (IC)
  • IST x 20 (IC)
  • Upper arm stretch
  • Back/chest/neck stretch
  • Arm circles
  • Mosey back … Read More