Back Blasts

Kemosabe’s Birthday Gift

The pax showed up for Kemosabe’s birthday and we celebrated like this…

Mosey around parking lot
Burpee x 1 (OYO)
Burpee x 2 (OYO)
Seated Leg Stretch
Burpee x 4
Air Squats x 15

Mosey to Corner of Church
4 Corners
Corner #1 – Spider Man Merkins
Corner #2 – Jump Lunges
Corner #3 – Mountain Climbers
Corner #4 – W’s


Mosey to Outback
Burpees x 5

Partner up in outback
Partner 1 – Pull-ups
Partner 2 – LBC’s
Switch every 45 seconds (3 Rounds)

Mosey to Wall
Balls to the Wall/Peoples Chair

Jailbreak to Mary
LBCs’ x 15
Mason Twist x 15

The humid, sweaty, moist moleskin-
@pax- it was another hot one out there this morning guys. Thanks for coming out and you will get stronger.

@kemosabe- happy birthday man! Those laps around the church were my gift to you.

@uppercut, @dutch, @bearclaw- welcome to f3tradition this week!

@magma- way to lead the pax this morning. Looks like that knee is feeling better.

@funkybunch- speaking of knees, you got jellied this morning on balls to the wall. Rub some dirt on it, you’ll be alright.

Pyramid of Poses

W15 Pax posted to climb the pyramid of Warrior One poses, which surprisingly did not include the actual pose Warrior One.

But, first . . .

The Warmup:

x denotes four-count cadence

  • LBC x25,
  • The Squirm x25,
  • Reverse LBC x25,
  • WWII Situps x25.

Then . . .

The Thang:

Pyramid of Poses: Starting at Mountain pose, adding a pose each round and reversing the order on the way back to Mountain each round.

  • Mountain,
  • Salute,
  • Salute Side-Stretch Left,
  • Salute Side-Stretch Right,
  • Forward Fold,
  • Half-forward Fold,
  • Plank,
  • Crocodile,
  • Cobra or Honeymoon,
  • Down Dog,
  • Lunge,
  • Crescent,
  • Spinal Twist,
  • Warrior Two,
  • Extended Side-Angle,
  • Peaceful Warrior,
  • Triangle.

Mary (With Road Warriors)

  • LBC x33,
  • Crunchy Frog x10,
  • Elbow Plank w/optional extension of opposite arms and legs~1min,
  • Homer-to-Marge Merry Medley, Includes: Homer, Marge, Dolly and Rosalita . . . Hold it!



  1. Lunchbox made his Warrior One debut, and he rode his bike to get there; nice way to start a workout. Thanks for coming out.
  2. The Pyramid started a little slow (as far as difficulty), but picked up as we got to the lunges.  Next time we may just have to stick with the lunges and add in a few variations, or maybe transition into some balancing poses. Sound off about it.
  3. Next week, YHC will be on vacation and Solo Cup will be the Guru.  He is all trained up, fresh off a Sunday practice session and ready to add his own style to Warrior One.




A Soggy 201

6 pax rolled out of their cool and dry beds to post for a muggy, soggy, and heavy installment of the Cruise.  No Q – no problem.  The Nanny always has a route ready,  We fell back to the tried and true 201 Central Loop.  Cover lots of ground and guarantees a 5 mi run.

The Thang:

  1. Sweat, then warm up a bit, then run 5 mi and sweat some more.

The Naked Moleskin:

  1. When I woke up and saw condensation on the windows in the house, I knew we were in store for a humid morning.  The sweat started as I tied my second shoelace….it stopped…well…it hasn’t stopped yet.
  2. We had three pax run to the workout this morning.  For ANYONE who is doing or is considering doing Thunder Road, you need to start running to the Cruise.  It will do you huge favors once you get into serious training in a month or so.  The start, stop, start, stop, start, stop experience can be odd at first, but I really think it is a lower impact way of getting your body ready for longer mileage w/o stops.
  3. Great to have Tomlin back in the pax.  He just started hitting workouts prior to his vacation, was gone for a while, but he’s back.  Glad to see the bug bit you hard enough to get you back out in the mornings even after a vacation hiatus – sometimes it is hard to get back into the routine.  T-claps.
  4. It was a 2-pax shirtless morning.  Won’t say who it was, but one of them is built like a Winnebago and the other is not.
  5. Was good catching up with Tank and hearing about both his woes from the pool (stitches in his lip) as well as training in the pool (Ballantyne and Stump Creek tri’s coming).
  6. Guys, trust me and don’t make fun of Frodo and his expedition fanny pack.  I did last week and this week when I was parched and in need of some of his fruity red Gatorade….no soup for you!!

Been spending most our lives working out with Gangsta’s Paradise…

8 PAX joined Gangsta’s Paradise for his virgin Q at Iron Fist after deciding to forgo the Cruise this morning.


The Thang:

Mosey to the field for Warmup

20x SSH

20x IST

15x Cotton Pickers

Stretch with Arms/Arm Circles


Head to the Pull Up Bars

10 Regular Pull Ups (assist if needed)

10 Chin Ups (assist if needed)

30 second full extension hang


Grab the cinder blocks for some OYO exercises

15x Shoulder Press

15x Upright Rows

15x Two Hand Curls

Repeato with 12 reps, Repeato with 10 reps

20x cinder block Merkins (Repeato 3x)

20x cinder block dips (Repeato 3x)

15x Skull Crushers



LBC 30x

Low Flutter 20x

W 20x



1. Thank you for allowing me to Q this morning.  Definitely a great learning experience, and humbled to be able to lead a workout.

2. I think the #mumblechatter actually contributed to additional reps, so if that’s the case, keep it coming for the next time I lead (looking at you @Dingo, @Magma)

3. I counted 3 or 4 Ric Flair grunts from @Major Pain so I’d call that a successful beatdown

4. Welcome to Dutch FKA David Vroon! Props to @Sensei for a great suggestion.


The BBQ Route


5 of Harrisburg’s elite runners, Dixie and YHC braved the early morning gloom to run what I’ve been calling The BBQ Route.

The Thang



  • Start at Main/Town Hall
  • Right on Physicians
  • Right on Roberta
  • Left on Parallel and merge onto Plaza
  • Cross Morehead onto Valhalla
  • Right on Williams
  • Left on Valhalla
  • Right on Morehead
  • Left on Morris
  • Left on School
  • Right on Parrallel
  • Left on Roberta
  • Right on Carl Palmer Drive (the long way around)
  • Right on Town Center
  • Right at Sports Junction
  • Left on Physicians
  • Finish at Town Hall
Mary (w/ Warrior One)
  • Check their Back Blast
COT (w/ Warrior One)
  1. Thanks for letting me run with you guys this morning, I had 4.0 mi even on my watch.  I am sure BBQ got close to 5.  Sorry you all had to keep doubling back so that I could keep up.  Thanks for the support at the end.
  2. Not sure where BBQ got the idea that there was a chill in the morning air. I was dripping sweat by the end of that first hill.
  3. I thought really hard about stopping at Louis Grill after smelling that bacon this morning.
  4. Don’t forget the Food Pantry.  Looking for Baby Supplies that will be delivered to Gate Pregnancy Resource Center.   Give what you bring to Schedule C or myself (Solo Cup)

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.