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F3 MeCa | May 22, 2019

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Back Blasts

The Definition of Gloom

November 1, 2014 |

13 now stronger men gathered at Harrisburg Park to experience a beatdown in the true definition of gloom.

Warm Up:

  • SSH x 20
  • Merkins x 10
  • Windmill x 10
  • Imperial Storm Troopers x 15

Mosey to library via … Read More

The No Q WIB

October 31, 2014 | | One Comment

The B.O.M.B.

Only 4 men showed up for the B.O.M.B. this morning at the Tradition. Maybe it was a rough night at Tradition on Tap. Take it easy next time guys so you don’t have to fartsack. We waited for … Read More

Let’s jump over things

October 31, 2014 | | 8 Comments

The Pax were eight strong this gloom and YHC left the cone home.

The Thang:

Mosey to behind M.S. for COP.

COP: SSH x 20, stretch

Foot drills: lateral line hops, 30 sec on, 30 sec rest, box shape drill … Read More

Spooky Ciabatta

October 31, 2014 | | 6 Comments

Six men, stepped into the spooky, frosty gloom, to put in a little work (and to eat some of the kid’s candy)


x denotes 4 count cadence

  • Light mosey around the parking lot
  • Imperial … Read More

Hurricane by Sir Grover

October 30, 2014 |

9 PAX this day. Some chill at game time.


A lap around ASEC 25 SSH (IC) 25 mt climbers (IC)


Descending ladder starting at 10 reps of 3 core exercises below followed by FAST LAP around AO.

A … Read More

Tower of Power

October 30, 2014 | | 6 Comments

23 Harrisburg PAX met in the chilly gloom for a round of “Tower Power”. Here’s how it went down.

WARM-UP (x denotes cadence):

Mosey thru parking towards Raging Ridge Road(RRR)/swing gate, circle up, SSHx10 Mosey to next intersection of … Read More

Feeling Lucky

October 30, 2014 | | 7 Comments


The Thang:

Today, 9 PAX tried the Horshoe….a workout stolen (and slightly modified) from another backblast. It was a WIB done OYO as a race against yourself (or the guy in front of you.) 10 laps around the track sandwiched with a ladder of exercises. Once done, … Read More

Return of the Weightgloom

October 30, 2014 | | 8 Comments

17 pax showed up for a prop heavy pax favorite where Nanny brings the weight room to the gloom.  Now do you get it?

The Thang:

On “start” partner 1 begins activity while partner 2 sprints across the bus lot where … Read More

Hand Release Heaven!

October 30, 2014 | | 6 Comments

21 Traditioners including 2 FNG’s prosted for a brief introduction to Merkvember!!  Proof that the Tradition pax is getting smarter was displayed this morning, when a select few of our brightest picked up on the fact that every second exercise … Read More

Cinder Block S.L.A.M

October 29, 2014 |

10 of traditions finest take advantage of a cinder block SLAM workout in the cool, crisp fall morning!

Disclaimer –

Warm-o-Rama – yes funky bunch there is such a thing as warm ups 😉

Mosey- high knees, butt kickers, karaokes,

SSH, IST, CP’s arm circles, soo bigs

Read More