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F3 MeCa | January 22, 2019

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Race the 201 Central Loop

July 9, 2014 | | One Comment

8 pax ignored the temptation to fartsack and the cruise went a little something like this. Weather: 77 Degrees and partly cloudy. Road/sidewalk condition: dry.

The Thang:

Quickly split into two groups of four with each group having a mix of fast … Read More

Deutsch Volumentraining!

July 9, 2014 |

Nine PAX hit the Coul Train for a German-themed beatdown to honor the World Cup finalists…

WARMORAMA:

  • Mosey to the front of the school
  • SSH x 20
  • Cotton Pickers x 15
  • Arm stretch / Arm circles

THE THANG:

Read More

Starfish!

July 9, 2014 | | 3 Comments

Had never heard about this Starfish idea until joining F3. Without a doubt it works! 15 at the Iron Fist is awesome, honestly never thought we would be where we are.

Warm up -arm circles, SSHx20, cotton pickers

Blocks-10 slow … Read More

The Block is Your Buddy

July 8, 2014 |

WARMORAMA:

  • Mosey to Mall
  • Slap Jacks x 20
  • Walk Outs x 10
  • Misc. Stretches
  • Mosey to west side of Mall

THE THANG:

Grad a 35 lb. concrete block from truck.  Line up at light pole.

The Breakfast of Champions

July 8, 2014 | | 8 Comments

21 men braved the gloom for a Ciabatta Breakfast of Champions.

50 Merkins for YHC due to faulty Shovel Flag placement. Thanks Bull.

Warm Up

  • 15 x Mountain Climbers
  • 10 x Merkins
  • 10 x Slow Windmills
  • 10 Burpees (OYO)

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The Virgin Q Superset, With More Than 1Burpee and Sprint.

July 8, 2014 | | 15 Comments

An astonishing 33 men arose from the fartsack to sprint holes through the thick summer air for a superset workout at the tradition for my virgin Q.

Warmup:

SSH x 15ic Arm circles x 10ic forward x 10ic reverse windmill … Read More

#BlenderSouth

July 8, 2014 | | 7 Comments

20 Gloom Warriors posted on a pleasantly cooler morning for their Tuesday dose of fitness

Partner up doesn’t matter who, similar fitness level would probably be a good choice though.

One Kettlebell per pair

Mosey to Skyline with bell, just … Read More

Servant-Leaders

July 7, 2014 | | 2 Comments

4 of Harrisburg’s most finely dressed men got up early (not early enough for El Dorado, though it appeared) to scarf some delicious breakfast and encourage one another to be servant-leaders in our marriages and families.

Here’s a copy-and-pasted version … Read More

Highlands 7/8/2014 Preblast #BlenderSouth

July 7, 2014 | | 3 Comments

First off if you have a Kettlebell you need to bring it to this post.

Partner up doesn’t matter who, similar fitness level would probably be a good choice though.

One Kettlebell per pair

Mosey to Skyline with bell, just … Read More

Off the Cuff Mettle

July 7, 2014 | | 6 Comments

13 showed without a Q and the following went down

Warmup

  • SSH x 10
  • Merkins x 10
  • Cotton Pickers x 10

Main Event

Something like this

  • Squat Press 15 On Your Own (OYO)
  • Single Arm Clean and … Read More