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F3 MeCa | September 20, 2020

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Back Blasts

Working Out the Kinks

September 10, 2014 |

Four of Harrisburg’s finest met in the gloom to work out the kinks produced by the past week’s beatdowns.

The Thang:

In this order, sorta, kinda (ITOSK):

  • Forward-Fold Series, including: Mountain, Forward Fold, Half-Forward Fold, Folding Half-Moon R/L, Half … Read More

Beams of pain in the Pit of Doom Anniversary blowout

September 10, 2014 |

13 PAX crawled 12 inches from the edge of the bed to hit the deck this AM fighting inertia and proving that a body in motion tends to stay in motion.


Quiet Iron Fist

September 10, 2014 | 2

7 men came to the Tradition AO for a Forgotten Jelly workout.

The Thang:

Warm-Up Mosey to the outback – Dutch led us in some stretches while I searched for my piece of paper

Workout Exercise set 1: Arms (3 … Read More

Beware Turn 1

September 9, 2014 |

Mosey to Health College parking lot via Hospital Hill


– Slap Jacks x 15 IC

– Cherry Pickers x 15 IC

– Mosey to top of Parking Deck via stairs

The Thang

– Pair up. Each pair grab one … Read More

Pre Blast: Beat Down & Chow Down!

September 9, 2014 | 22

The Tradition Pax is proud to host this event at their AO for MECA on October 11th.

If you plan on coming, please HC in the comments below, so we can somewhat plan the amount of food we need.

Read More

The Challenge (no ice bucket required)

September 9, 2014 | 5

17 men gathered around the shovel flag at The Ridge to see what YHC brought out. No tires or ice buckets were included in the beatdown. Just a watch and willpower.

WARM-UP (x denotes cadence): SSH x 25 Windmill x … Read More

Commence Launch Sequence: Rolling Stone

September 9, 2014 | 4

Fresh terrain, new scenery and a perfect gloom.  All signs are go for the launch of Rolling Stone.  An even dozen PAX posted to make it happen.  Here’s what went down.

Active warm-o-rama Mosey around parking lot with high knees, … Read More

Perfect morning for a beatdown

September 9, 2014 | 3

14 Highlanders met in the gloom for a perfect morning to suffer together.


  • Mosey towards bus lot
  • High Knees
  • Butt kickers
  • Imperial Walkers
  • Stoli Skips

Circle up:

  • SSH x 15
  • IST x 15
  • Windmill x 10
  • Read More

Tower Cruise

September 9, 2014 | 13

13 strong posted this morning.

Come join the men of Highlands as we participate in a Highland Cruise with the goal of reflecting on the events on and after September 11th, 2001.  Please NOTE that this workout will start at 5:15 instead … Read More

Pyramid ‘o’ Burpee

September 9, 2014 | 13

27 Traditioneers got up this morning to climb a painful pyramid of burpees.




warm up mosey around the church.


Circle up

ssh x 15

5 merkins

5 lbc

5 burpees


Mosey to the outback

10 … Read More