Back Blasts

High Surf Advisory in Highlands

14 Highlands PAX ignored the warning signs and braved the rough waters for a surfing inspired beatdown.

Warm Up:
SSH x 25
Mercans x 15
IST x 15
Jump Squat x 20 OYO
Invisible Jump Rope 1 min

The Thang:
Mosey to Mid School Lot
Pop-Up – L x 12 – 1min plank
Pop-Up – R x 12 – 1min plank
Mosey upper parking lot loop

Line Jumps (front/back) 1 min
Line Jumps (L/R) 1 min
Mosey upper parking lot loop

Rotating Mercan Plank (L/R) x 10
Mosey to Wave #1
7×1 ladder: Quadrafillia up hill, Mercan at Crest, LBC at Trough
Mosey to Wave #2
7×1 ladder: Squats at Crest, LBC at Trough
Mosey to Wave #3
5×1 ladder: Touch fence at Crest, CDD at Trough
Mosey to Mary (Jailbreak for a few over acheivers)

Crunchy Frog x20
Low flutter x 20
Mason Twist x20
Old School sit-ups x20
Squirm x20

Naked Moleskin:

  1. Thanks for “paddling out” with me today. I enjoyed planning this one and trying it out on our “totally awesome” Highlands PAX.
  2. Not a lot of mumble chatter today. Maybe it was the heavy lineup and 3 set waves.
  3. YHC was ready to call BS on Wave 2 then remembered I was the Q. #itsalwayseasyonpaper
  4. @Shultz – nice call on the jailbreak to Mary. At least half the PAX followed.
  5. T-claps to @Chowder for being the Guinea Pig last Saturday in HHI.


16 Harrisburgians (Harrisburgers?) defeated the fartsack and took on the gloom. It went something like this:


  • Mosey to suicide lot with high knees & buttkickers
  • Imperial Stormtrooper x10
  • Windmill x10
  • Air Squat x15
  • Merkins x10
  • Bear Crawl Suicides (sprint up 2 lines, bear crawl back 1 line)
  • Jack Webbs 1×1 to 8×8

Mosey to People’s Wall & partner up for a series of sets where 1 partner stays in place and does one exercise while the other partner goes down & back across the soccer field.

  • People’s Chair with sprint down & back
  • Peter Parkers with reverse sprint down & back
  • LBC with karaoke down & back
  • Squat with high knees down & buttkickers back
  • Balls to the wall with sprint down & back
  • Fireman’s carry down & back
  • Burpees with lunge halfway down & sprint back
  • Merkins with bear crawl halfway down & sprint back
  • Mountain climbers with defensive slide down & back


  • Jack Webb 8×8 to 1×1
  • LBC x15
  • Reverse Crunch x15
  • Low Flutter x15
  • Low Dolly x10


  • This workout bore a striking resemblance to one I led on a cold morning in March. I didn’t hear anyone complaining about the cold this morning though.
  • T-claps to Casper & Minnow for pushing me harder & faster in our group. Strong work.
  • Great to have three men newly named this morning. Welcome Short Circuit (formerly known as Russell White, who is an electrical engineer), Lunch Box (fka Tray Brooker, who works as hard as anyone out here), and 16 Candles (Josh Hughes, who’s a firefighter & bears a striking resemblance to Molly Ringwald). F3 is stronger because of you.
  • Lots of opportunities to keep getting better this week: Warrior One & Road Warrior tomorrow 5:30am at Town Hall, off the books El Dorado repeato tomorrow night launching 6pm at Kohl’s on 29, bootcamp Thursday, kettlebells Friday (temporarily relocated to The Ridge due to road closure), Bull Run 6am Saturday, and bootcamp 7am Saturday.



Mosey around building throwing in high knees and skipping

Merkins-15,SSH-25, cotton pickers-15, burpees-10


-Mosey on over to the outback

Partner up-50 pull ups, 100 dips, 100 merkins

Bear crawl to hill and burpee broad jumps back-this is about when the TBQ started for me

Head to the hill o’ pain and partner up again for 50 derkins, 50 decline sit ups, 50 decline mountain climbers

Grab a block or two jugs and mosey to parking lot carrying weigh above your head-low flutter with weight in the air-15

Mosey some more to a different spot and do shoulder press-15

Got sick of saying the word mosey so we moseyed for the last time and did some squats before returning our weights

Head back to parking lot for a 3-1 burpee/merkin ladder.

Mary: The squirm and Crunchy Frog


  1.  A huge group today on a really muggy morning that made it a little extra hard to breathe
  2. Lots of mumblechatter!
  3. Welcome FNG’s
  4. Man Down wins the award for the best looking jugs today. Sensai’s jugs were leaking pretty badly but he was a close second.

“I hate you and not in the best possible way”

21 MECA Pax posted to a workout that YHC on the drive there wished he hadn’t preblasted as he knew it would be that awful.

What’s the hardest post in MECA/Isotope?

El Dorado

What is the hardest WIB in MECA/Isotope?


So why not put them together?

Run .9 Miles to El Dorado

15 Burpees

Run up and down Stairway to Heaven

20 Diamond Merkins

Run up and down Stairway to Heaven

20 WWII  Situps

Run up and down Stairway to Heaven

20 Merkins

Run up and down Stairway to Heaven

20 Scorpion Dry Docks

Run up and down Stairway to Heaven

Repeat until 6:05

Run .9 Miles back to lot

-The original Sharknado is supposed to be 5 rounds with a 200 meter run instead of the stairs.

-I believe that @The Nanny was the Winner of the VT and reached the Situps of round 4 with @Frodo finishing the same amount but behind our winner, @Frodo provided the quote which is the title of today’s workout. Coming from the “Fastest man in the north” I consider that the highest of praise

-The leaders did 60 Burpees, 80 Diamond Merkins, 80 WW2 Situps, 60 Merkins and 60 Scorpion Dry Docks and 1782 stairs up and 1782 Stairs Down

-I believe there were a few that was an exercise behind

-Fantastic push by everyone @Deuce was crushing the stairs til the very end and even wore shorts and sneakers today

-By my count there were 5 shirts removed during the post which I think is a MECA record, Zero Merlots but I am pretty sure everyone considered it and there were scattered dry heaves

-I said it at COT this was as hard as you will get outside of Muthaship and I mean it, we put in SERIOUS work morning

-The sweat loss was off the charts. I consumed probably 30 oz of liquid after my morning weigh in and was over 4 lbs down still



What was that noise – Major Pain or an Owl?

11 gathered for some Mettle on Monday and did not leave their warm up spot the entire 45 minutes..

COP (Circle of Pain)


  • SSH x 10
  • merkins x 10
  • Little Arm Circles x 10
  • Love yourself x 10

The Main Event 

1 Burpees
10 Squat Press

2 Burpees
10 Single Arm Clean and press

3 Burpees
10 Single Arm Rows

4 Burpees
10 Upright Rows

5 Burpees
10 Curles

6 Burpees
10 Halos

7 Burpees
20 Skull Crushers

8 Burpees
20 Pullovers

9 Burpees
10 Tricep Extensions

10 Burpees
10 Figure 8’s each way



  • LBC x 20
  • Pretzel Crunch x 15
  • The Squarm x 10
  • Homer to Marge 5 times
  • Low Dolly x 10
  • Reverse Crunch x 10
  • Plank Jacks x 10

Mole Skin

  1. The first BS call did not come  until Repetto was called!  Music to the Q’s Ears
  2. Gentile Grizzly sorry brother what a weak name, I could not get over that one.
  3. Well we either heard an Owl or Major Pains twin was up in the trees today echoing back..
  4. Well we managed to get 65 Burpees in, YHC should have pushed the pace a bit more to so we could have achieved two complete rounds giving us 110 burpees, next time I will wear a watch to better keep track of time.

Don’t Do Nothing

After 11 Harrisburg men and 1 Harrisburg dog got after it on the pre-workout Bull Run, 31, including 6 FNGs, went to work, being careful to stay off the fields. Because the signs said so.

Mosey to the main lot.
SSH x20
Merkins x10
LBC x20
Windmill x10

Mosey around the track to Quad Hill for 4 minutes of Quadrafeelya.

Continue around the track to the side lot, plank until the six arrives.
Circle CDD, 2 x through the pax

Walking Lunges up the drive to the library island, plank until the six arrives.
Jack Webbs to 7

Mosey down the path to the hill (signs said stay off the field, not the hill. Nice try, though)
Burpee/LBC Ladder, 7 to 1

Back to the main lot, partner up and line up on one side of the lot.
P1 planks while P2 sprints to the other side and back, switch and repeat.
P1 planks while P2 sprints to the other side and back twice, switch and repeat.
Continue to 5 sprints across the lot and back.

Continue around the track, past the sod field down the path to the pond.
Jack Webbs, 7 to 1

Up Heartrate Hill to the shelter.
Dips x10
Incline Merkins x10
Box Jumps or Step-ups 10x

Out to turnaround for Mary
LBC x20
Low Flutter x31 (not sure why)
Mason Twist x15
Homer to Marge (Bull)
Crunchy Frog x15 (Solo Cup)

“All that is necessary for the triumph of evil is that good men do nothing” ~Edmund Burke
F3Harrisburg continues to bring good men together. Don’t do nothing.

1. Great turnout, especially on the FNG front after some great publicity for F3 at Harrisburg’s Movies in the Park last night, thanks to Padre. I continue to be amazed at the quality of the men in our little town, and how well F3 can bring them together.
2. Interesting sight at the end of the Bull Run. With us 4 milers already back, Hootie returns first from the 6 mile loop gang…by a wide margin. Now, I certainly have no business calling anyone out since I couldn’t stay within a mile of him on a 2 mile run….but does this mean Bull is actually human? Or did he stop to go to the bathroom? Or has Hootie just progressed at a ridiculous pace? Maybe a little bit of all three. Regardless, you guys (along with Riptide, BBQ, Minnow, etc) continue to push each other and the whole pax. Way to keep raising the bar!
3. Is it just me or was that the first time Megaphone has broken a sweat? The force is strong in that one.
4. Sonic definitely has Tumbler’s quiet nature, but you can tell there’s a fire burning inside. He’s ready to break out. He’ll be throwing around the 40# KB in no time.
5. Tclaps to The Kid for hanging in there through the pain. 0530 really isn’t that early – come out during the week and you’ll be a little muscle man by the time school starts back up again!


El Dorado Pre-Blast Stairway to Sharknado

Monday June 23 launch at 5:15 from Kohls parking lot behind UNCC.

What’s the hardest post in MECA/Isotope?

El Dorado

What is the hardest WIB in MECA/Isotope?


So why not put them together?

Run .9 Miles to El Dorado

15 Burpees

Run up and down Stairway to Heaven

20 Diamond Merkins

Run up and down Stairway to Heaven

20 WWII  Situps

Run up and down Stairway to Heaven

20 Merkins

Run up and down Stairway to Heaven

20 Scorpion Dry Docks

Run up and down Stairway to Heaven

Repeat until 6:05

Run .9 Miles back to lot

That is all








Road Closed, So LOW CRAWL!

Apologize for posting a tardy Back Blast:

During the early morning gloom 19 brave men awoke as well as disobeyed the signs of the road to gather for a fun filled morning of painful action by the ways of USMC.


  • Assisted by Gamma until Q arrival (Location: Side of Harrisburg High)
  • 12 Sun-Gods
  • 12 Cherry Pickers
  • 30 SSH


  • LOW CRAWL 25-30 yards followed half way by sprinting to the opposite end.
  • 10 Squats
  • Rush back to Wall
  • Peoples Chair: 60 seconds
  • PLANK WALK (side) 30 yards followed by sprinting to opposite end
  • 10 Diamond Merikins
  • Mosey: Behind the shed to fetch 1 Monster Tire and 5 single heavy tires
  • 2 rounds each tire flip 5 out: 5 back
  • Mosey: Football field for Rock gathering
  • Heavy rock/boulder per man for 30 second hold (squat position)
  • Heavy Rock 30 second hold slight arm bend above head
  • Heavy Rock Press (12) upwards
  • Mosey: Merica! Flag Pole
  • 15 dips on benches
  • 50 yard Lunges (trash can to trash can)
  • 10 Concentration Squats (Hold randomly)
  • Mosey: back to parking lot


  • 20 LBC
  • 20 Low Dollies
  • 10 Dirty Dogs


  1. My first Boot Camp Q, I show up late and forget to post the back blast; But, I am thankful for the opportunity to lead. Great experience, different than kettle bell Q.
  2. I’d like to thank Gamma for the assist during my 3 minute tardiness.
  3. Never thought a Low Crawl would be that effective followed by some wheel turning and rock play.
  4. Respect to SS Minnow, even an old navy squid can show a grunt how its done!
  5. Titleist, great job way to stay at it, and yes when you see USMC you know that means your going to get dirty.

Lacrosse tournament…what tournament?

12 MECA men joined Forgotten Jelly in a Dingo created workout that coincided with a national lacrosse tournament. After being told the park was reserved and scrambling around, we started off an a fun adventure.

The Thang

Mosey to parking lot at baseball fields/playground/rocks

– 12 x SSH
– 10 x burpees
– 12 x imperial storm troopers
– 9 x burpees
– 12 x air squat
– 8 x burpees
– 12 x lunge
– 7 x burpees
– 12 x low dolly
– 6 x burpees
– 12 x LBC
– 5 x burpees
– 12 x merkin
– 4 x burpees
– 12 x Bobby Hurleys
– 3 x burpees
– 12 x sumo squat
– 2 x burpees
– 12 x low flutter
– 1 x burpee

Mosey to playground

– 10 x dips
– 10 x pull ups
– 10 x sit-ups
Repeato 3 times

Indian run around parking lot to rocks

– 10 x skull crushers
– 10 x chest press
– 10 x curls
– 10 x shoulder press
– 10 x squat
Repeato 2 times

Mosey to picnic tables

– People’s chair (1 min)


– 15 x LBC
– 15 x pretzel crunch (flapjack)
– 4 x homer to marge

– Thanks to Dingo for asking me to be Q today and providing his workout. It was a tough one.
– Happy to lead you men this morning. There was a lot of chatter, so I think that was a good thing.
– In the future, I suggest our backup parking lot to be the parking lot closest to the blue playground when there is a tournament.

Off The Books – Tradition

2 Pax woke up nice and early on a Saturday morning to squeeze in a cruise.

  1. Man Down Was there…..
  2. Dingo was there…..
  3. Mr. Belding was NOT there……
  4. Pongo was NOT there……
  5. Funky Bunch was NOT there……

The Thang;

4 mile loop.  Start at Winchester pool.  Ran down greenway and up the torturous MC Elementary Hill(This is best run down!!).  Up Mallard Creek Rd. Left on Prosperity.  Enter green way at northern end. run back to Winchester.


  1. Thanks for joining me Man Down.  Very last minute decision, but it was definitely a good one!