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F3 MeCa | April 20, 2021

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Posts By Gamma

Four Corners

April 12, 2021 |

10 posted for this week’s edition of Circuit Breaker. The rest of you did not.

Reviewed the workout, then off we went.

1.5 Mile Warm-Up Run, then on a ~.4 mile block….

Corner 1: 10 Burpees, 10 SSHs Corner 2: … Read More

Power Sets

April 9, 2021 |

13 powered through combinations of exercises at Harrisburg Iron


Warm-up run around the play area SSHs x15 Slow Squats x5 Slow Mericans x5

Main event 8 Rounds of 3 sets of 10 reps of 2 different exercises, combining chest/back … Read More

Spring Break Circuit

April 5, 2021 |

13 knew what they were getting into, but posted anyway.

Quick review of the workout, then go.

Warm-up 50 SSHs 50 Mountain Climbers 50 High Knees 2 Mile Run

Circuit 50 LBCs 40 People’s Presses 30 Incline Mericans 20 Heels … Read More

On the Highway to Kettlehell

April 2, 2021 |

16 HIMs gather on a cold and windy Good Friday morning for some Kettlebell work. Here’s how it went down: Disclaimer Warm-up: • Mosey from the picnic shelter to far end of parking lot. • SSH x 20 (IC) • … Read More

Ode to Gene Gagliardi

March 27, 2021 |

9 answered the bell this morning at The Rail Yard.

Warm-up Recon mosey down the new road, around past the amphitheater and back to the new parking lot. SSHs x20 Slow Air Squats x10 Slow Mericans x5 Up to the … Read More

Extinction Recovery

March 22, 2021 |

8 total posted this morning with a promise of optional running, although two ripped of the band-aid and went running anyway….

Quick review of the workout, then go.

1/2 Mile Run, or 50 Mountain Climbers

The Circuit 10 8-Count Mericans … Read More

Skipping Leg Day

March 19, 2021 |

While some tapered for tomorrow’s race, 13 weren’t scared to post for KBs anyway and were rewarded with a heavy upper body workout. You’re welcome.

#disclaimer (may have just been in my head, but the intention was there)

Warm-up SSHs … Read More

Ides of March

March 15, 2021 |

10 for this week’s edition of the Circuit Breaker. Quick review of the workout and off we went…

For time: Extinction Mile 15 Wide Mericans 15 Bobby Hurleys 15 LBRCs 15 Shoulder Taps 15 SSHs 15 Plank Jacks 15 Military … Read More

Good Times Bad Times

March 13, 2021 |

13 made the most of a perfect Saturday morning at the Rail Yard


Warm-up SSHs x15 Air Squats x10

Run up to Sims, right on Oakley, stopping at Henderson Circle, then partner up P1 repeats 3 Walking Lunges and … Read More

Field Trip

February 15, 2021 |

11 took a tour of the old Veterans Park for this week’s Circuit.

Partial Extinction Mile, stopping at the park behind Town Hall, home to six benches (three on each side) honoring the Air Force, Army, Coast Guard, Marines, Merchant … Read More