Six men ghosted the Harrisburg 5K setup and crushed plyo at the park next door. PAX: Bear Claw, Mullet, Constitution, Ace, Carpe Diem Q: GoldRush FNGs: 0 COUNT: 6 WARMUP:Lap around the park.• Knee Raises x 15• Butt Kickers x 15• Baby Tires x 10• Baby Lunges x 10• Lunges x 10 each on […]
Author: GoldRush
Choose Your Own Adventure
The Ridge doesn’t care about your feelings, and neither do man-makers—perfect ingredients for a proper Thursday beatdown. PAX: Othello, Bear Claw, Uncle Floyd, Sheep Dog, Ace, Q: GoldRush FNGs: 0 COUNT: 6 People’s warm up Each person picks a warm up routine. Wrapped up with some stretches. Warm up Continued Mosey to the stop […]
Kickin It At The Park
The men kicked it old-school at Harrisburg Park’s amphitheater with a straight-up grueling Kempo workout. Punches, kicks, kiais, and camaraderie—F3 style. PAX: Carpe Diem, Misfire, Mullet, Constitution, Ace, Gipper Q: GoldRush FNGs: 0 COUNT: 7 Warmup Mozy to the amphitheater • Windmill x 10 • Grandpa Jacks x 10 • Knee Raises x 15 […]
When it Rains, we Shine!
The men gathered under the safety of a portico from the ravaging drops of February rain. PAX: Murtaugh, SS Minnow, Bear Claw, Constitution, Uncle Floyd, Othello, JD Q: GoldRush FNGs: 0 COUNT: 8 Warmup People’s warmup. Went around the group and each person picked an exercise ranging from imperial storm troopers, arm circles, burpees, […]
Railyard Pain
A group of men arrived at the Railyard unsure of the perils that await. One thing was certain….pain. PAX: SS Minnow, Mullet, Wilson, Walker, Constitution, Misfire, Ace, Bear Claw, Carpe Diem Q: GoldRush FNGs: 0 COUNT: 10 Warm – o – rama People’s Warm up Mozy to benches across from the playground. While you […]
Post Christmas Bounce
The crew looked to shed some post Christmas pounds with an intense plyometric session! PAX: Bear Claw, Zin, Mullet, Constitution, Tarzan, Cape Diem, Thurston, SS Minnow, Uncle Floyd, Ace Q: GoldRush FNGs: 0 COUNT: 11 Warmup Mozy to the amphitheater • Knee Raises x 15 • Butt Kickers x 15 • Baby Tires […]
The Track of Doom
Six men converged at Harrisburg Park this morning. Little did they know they’d stepped onto The Track of Doom—a savage core gauntlet laced with mericans and squat variations. 50 minutes later, only the strong survived. PAX: SS Minnow, Mullet, Red Tape, Constitution, Misfire, Q: GoldRush FNGs: 0 COUNT: 6 Warmup People’s warmup […]
Charge the Park!
PAX: Murtaugh, Constitution, Uncle Floyd, Othello, Bear Claw, JD, Exit 54, Isaac, John Q: GoldRush FNGs: 2 COUNT: 10 The Thang Ran to Harrisburg Park. Did one loop around the entire track, then came back thru the park’s main entrance, up to Oakley Drive, to School Circle and back to Harrisburg Plaza via Harrisburg Veterans […]
He’s Got Legs
The men rallied at the ridge and crushed a leg-shredding routine that left their quads quaking and spirits soaring! PAX: Boyscout, Murtaugh, Uncle Floyd, Constitution, SS Minnow, Colonel Steve, Othello, Ace Q: GoldRush FNGs: 0 COUNT: 9 Warmup Goose step and lunges over to ticket booth. • High Knees x 10 • […]
Open the Box
This dawn, valiant men united, hearts ablaze, to conquer the formidable challenge of the Box! PAX: Exit54, Constitution, SS Minnow, Ace, Murtaugh, Talladega, Uncle Floyd, Boy Scout, JD Q: GoldRush FNGs: None COUNT: 10 The Thang Ran the box route shown below. Came back to the town center to wrap up with a […]