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F3 MeCa | February 28, 2021

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Posts By Gapper

Climbing Ladders

February 23, 2021 |

Three pax joined YHC on his VQ as they had no idea what they were in for (and neither did YHC).  

Warm-o-rama

  • Mosey up towards the ball fields
  • SSH x15 IC
  • Arm Circles … Read More

Luck Be a Lady

December 22, 2020 |

It wasn’t Vegas, baby, but 4 men tested their luck with the cards this morning at The Sandlot. Here’s how it went.

WARMUP

  • Mosey to end of lot
  • SSH x15
  • IST x15
  • Air squat x10
  • Merkins x10
  • Mosey back … Read More

The Final Countdown

December 8, 2020 |

8 pax gathered in the frosty gloom for a rep-a-palooza.

WARMUP

  • Run to end of lot then in front of shelter
  • SSH x20
  • IST x15
  • Air squat x10
  • Merkin x10

THE THANG

EMOMs

November 24, 2020 |

3 strong men came out & got stronger with some EMOM at The Sandlot.

WARMUP

  • Mosey to end of parking lot then to the turf playground
  • SSH x15
  • IST x15
  • Merkin x10
  • Air squat x10

THE THANG

Every … Read More

Three’s Company

November 17, 2020 |

Three amigos obeyed the timer for a Tabata beatdown.

WARMUP

  • Side straddle hop x15
  • Imperial Storm Trooper x10
  • Merkins x10
  • Air squat x10
  • 5 burpees OYO

TABATA (20 seconds on, 10 seconds off, x 8 rounds per exercise

Read More

Ultimate Comeback

November 7, 2020 |

15 Canton-bound gridiron greats welcomed ultimate football back to Harrisburg after a long construction-related hiatus. Here’s how it went.

WARMUP

  • 15 SSH
  • 15 IST
  • Arm circles
  • 5 burpees OYO

GAME TIME

We split into two teams of seven … Read More

Enter Sandlot

October 13, 2020 |

8 pax showed for Harrisburg’s hottest new workout, hereby dubbed The Sandlot (until someone decides otherwise…). Here’s how it went.

Warmup

  • Mosey onto tennis court, picking up the pile of assorted weights on the way
  • SSH x15
  • IST x10
  • Read More

1000 reps

September 5, 2020 |

10 men joined for the epic finale of #IronGapper. I thought it best to make today a nice, soft landing after the week. Warmup & core work are built into the workout, so this is it for the whole hour. … Read More

Harrisburg Iron Friday 9/4

September 4, 2020 |

18 of Harrisburg’s brawniest came to throw around some iron. Here’s how it went.

WARMUP

  • Mosey to end of parking lot & back
  • SSH x15
  • IST x10
  • Air Squat x10
  • Merkins x10

THE THANG 6 rounds

Everyone Loves Burpees

September 3, 2020 |

23 men defied the fartsack and got better today at the Ridge with a workout inspired by my first Q in 2013. Here’s how it went.

WARMUP

  • Mosey to the base of The Ridge
  • SSH x15
  • Forward & backward … Read More