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F3 MeCa | February 22, 2019

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Posts By Exit54

Up the Irons!

February 22, 2019 | | One Comment

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


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…


  • 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…


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…


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


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…


  • 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…


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

Day 2: Use Resources Wisely

December 25, 2018 | | 5 Comments

An even ten for a frosty Christmas morning at the Ridge…


  • Disclaimer
  • Mosey to the main entrance, SSH x 20 (IC)
  • Mosey to the school service entrance, Windmills x 15 (IC)
  • Mosey to the practice field, IST x … Read More

Day 1: Get Your Priorities Right

December 24, 2018 | | One Comment

Fifteen PAX for a Christmas Eve tour of White Lightning…


Mosey to the main entrance ramp, circle up – SSH x 20 (IC)

Mosey to the Christmas photo stand, circle up – Windmills x 15 (IC)

Mosey to the … Read More

Lucky Seven in the ‘Burg

December 8, 2018 | | 3 Comments

Seven of Harrisburg’s (non-Half Marathon-running) finest hit the Railyard this morning for an old-fashioned butt-kicking…


  • Mosey to the soccer field parking lot on the far side, circle back for late-arrivers @DickTracy and @Clueless. Circle up:
  • Disclaimer
  • SSH x … Read More

Three Bulls in Reverse

November 14, 2018 | | One Comment


  • Run to Roberta, turn right, cross at the crosswalk
  • Left onto RRC, Left onto Morehead
  • Right onto Valhalla, Right onto Williams, Left onto Lakeview
  • Left onto Hudson, Right onto Ford, Left onto 49
  • Left onto Patricia, Right onto Morris, Left onto School
  • Right … Read More