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F3 MeCa | September 21, 2019

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Posts By Exit54

Things Change but the Good Remains

September 11, 2019 |

13 men braved the hostile conditions of the downtown parking deck to see what your old estranged comrade @Exit54 had in store for them…


Mosey to the new parking deck, run up the ramps stopping at each level to … Read More

Not De-Motivated

August 6, 2019 | | One Comment

Eighteen PAX strong for a scenic tour around the Ridge…

(Extended) WARM-UP:

  • Mosey around the parking lot, circle up
  • Disclaimer
  • The Motivator (10 sets, decrease reps from 10 to 1)
  • Merkens x 19
  • Mosey to the curb, circle up
  • Read More

Lots of Traffic on the Roundabout

July 3, 2019 | | 2 Comments

Eleven PAX for some uphill / downhill and repeat til time is called


  • Right on French Fields, run to the bottom and turn around.
  • When you reach the roundabout, take a left then first left onto Hounslow. … Read More

Always Another Hill to Climb

June 26, 2019 | | 4 Comments

Seven PAX (plus one Canine buddy) donned their running shoes and/or rucksacks for a warm and muggy morning on the Pitchfork…


Most all of you know it by now:

  • Beginning from the Abbington Pool, turn right onto … Read More

#NRD at the Pitchfork

June 5, 2019 |

Eight PAX observed #NationalRunningDay by putting in hills at the Devil’s Pitchfork…


  • Beginning at Abbington Pool, turn right onto French Fields, run to the end and turn around
  • Run back up the hill, turn left at Burnage … Read More

54 = 37

May 30, 2019 | | 3 Comments

14 of Harrisburg’s finest knuckleheads hit the Ridge for some Planks, some rocks, and a little cardio…


Mosey to the opposite corner of the student lot, COP:

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

Right Side of the Tracks

May 15, 2019 | | 2 Comments

Seven PAX for a brisk #RoadWarrior trip across the bridge…


  • Head toward Roberta, head left on Roberta
  • Cross 49, cross the bridge, left onto Stalling Rd
  • Turn into the park, run past the ballfields til you reach … Read More

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…


  • 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…


  • 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…


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