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F3 MeCa | August 7, 2020

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Posts By Gamma

Circuit with a Side of Math

August 3, 2020 |

Four took on this week’s circuit and better for it. Four more made their way to COT and coffee.

The Circuit

1 mile warm-up run

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Mericans 20, 18, 16, 14, … Read More

July Murph in the ‘Burg

July 27, 2020 |

8 real men of Harrisburg posted for the July running of The Murph (slightly modified). Another 4 just ran but made it back in time for COT, so they got honorable mention….and yet another 3 just ran and made it … Read More

Iron Record

July 10, 2020 | 3

19 came out to get stronger this morning at Harrisburg Iron.

After relocating due to the crowd size, the disclaimer was butchered and off we went

Warm-up SSHs x5 Air Squats x5 Mountain Climbers x5 Mericans x5

Main Event

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Circuit Breaker 07/06

July 6, 2020 |

10 started off the new week the right way (and a few others just ran). It went something like this:

3/4 mile warm-up run

1 minute of Burpees 160m run Repeat until you reach 50 Burpees total

1 minute of … Read More

June Murph

June 29, 2020 |

16 posted for the June running of The Murph, modified due to a forced relocation…

1 Mile Run 100 Burpees 200 Mericans 300 Air Squats 1 Mile Run

Little bit of Mary to finish out the hour.


Moleskin 1. … Read More

Skipping Leg Day

June 26, 2020 |

Instead of tapering for the big race tomorrow, 17 of Harrisburg’s finest posted for kettlebells and were rewarded with almost no leg work…

#disclaimer Warm-up SSHs x15 Mericans x10 Various arm/shoulder stretches

Main Event

Round 1 10 KB Mericans (L) … Read More

Change of Pace

June 22, 2020 |

12 posted for an Espresso-inspired circuit to start the week.

Half-mile warm-up run to the park behind Town Hall. 4 minutes of alternating 10 Mericans and 10 WWIIs Run Town Center Rd/Harrisburg Plaza Rd/Carl Parmer Rd loop (~.8mile) back to … Read More

Option 2

June 15, 2020 |

11 posted for this week’s circuit to help prepare for the upcoming race (or because they just didn’t read the preblast). I floated a couple ideas past a few guys and this is the option they chose. Option 1 may … Read More

Corner-to-Corner in the Burg

June 1, 2020 |

Seven men who were not having AC units delivered this morning posted for another edition of Circuit Breaker. After a quick route modification due to our friends on the paying side of the workout world, off we went:

1 mile … Read More

12 Schweddy Bells

May 29, 2020 | 1

A dozen of the finest men for yards around got a heavy dose of humidity with a side of kettlebells, and in honor of our newly-minted 38 year old, a little running thrown in as well.


Warm-up SSHs x25 … Read More