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F3 MeCa | May 13, 2021

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Posts By SS Minnow

The red pill

April 15, 2021 |

Nineteen manly men took the red pill this morning in the form of some high intensity intervals



Mosey across parking lot with high knees, butt kickers, karaoke left, and karaoke right

  • Side straddle hop
  • Imperial storm trooper
  • Read More

To Do: Live in the Moment

March 31, 2021 |

A mix of runners, ruckers, and walkers got’er done on and out-and-back route before the sun came up and were then primed and ready to take on the day.

This was a 2.5 mile out-and-back to the end of Tall … Read More

Sounds of the Sixties

February 18, 2021 |

Looks like we dodged an ice bullet this morning. It was cold and it was raining, but it was not freezing so at 0530 six men and one 2.0 dashed across HRHS parking lot to the school main entrance portico … Read More

Almost Bohemian Rhapsody

January 19, 2021 |

Sixteen of Harrisburg’s finest got in three rounds of sound-trackless HIIT exercises sandwhich’ed between a some warm-up and some cool-down core.

With no soundtrack for motivation, DT made a valiant effort to engage the Pax in a rousing rendition of … Read More

Seventeen Got The Memo

November 17, 2020 |

Seventeen men got the seventeen syllable memo and heeded the call for some vigorous core and upper body action in the cool crisp gloom.


Mosey, with high-knees and butt-kickers, to the end of parking lot by the school

Welcome Back Kotter!

October 20, 2020 |

Six men hit the snooze button this morning and still wound up with a resoundingly good workout (IYHCHO) at Stallings Rd Park to start their day. This is how it went:


Mosey to east end of parking lot and … Read More

Recycled Pain

August 25, 2020 |

YHC went to the shelf for a tried and true HIIT core workout for the 25 strong men and boys who showed up in the gloom at The Ridge. Here’s how it went:

Mosey to Warm-o-rama with high-knees, butt kickers, … Read More

The Blink of an Eye

July 31, 2020 |

25 men and boys headed to Stallings Rd Park this morning with every intention of enjoying another healthy dose of fitness, fellowship, and faith. Things quickly took a dark turn when Farfegnugen (Grayson) was hit by a Sherrif’s Deputy car … Read More


June 30, 2020 |

18 including 1 FNG came out in the muggy gloom and got 45 minutes of core work as follows:.

Mosey to Warm-o-rama with high-knees and karaoke left & right


  1. Side straddle hop
  2. Imperial Storm Troopers
  3. Windmills
  4. Merkins
  5. Air … Read More

All abs, no burpees

May 19, 2020 |

The rain stopped long enough to get a half-way dry workout in. 0600 rolled around and 6 men headed for Mary. Three more joined the fray by the time the moseying was done. These 9 HIM took advantage of this … Read More