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F3 MeCa | April 21, 2021

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Just don’t watch me and you’ll be fine.

July 30, 2014 | 1

5 very brave men stayed back from The Road Warrior for a stretch with Escalade.

Warm Up:

  • 20 SSH
  • 10 Windmill
  • 10 Merkin

Here we go:

Mtn with breathing exercise and neck rolls.

Mtn – 1/2 fold, cross … Read More

Half-Warrior One Is Better Than None

July 23, 2014 | 1

5 1/2 Pax responded to the alarm clock and posted for another Warrior One stretch session.

x denotes four-count cadence.


  • Plank Series: Plank~20 secs, Merkins x 10, Plank~20secs, Side Plank with hip dips and reach- 6 OYO R/L, … Read More

Making It Up As We Go

July 16, 2014 | 1

5 Pax posted in the much less humid gloom for a completely unscripted, Weinkeless Warrior One.

The Thang:


Half Howl-at-the-Moon series- Including: Mountain, Forward Fold, Half-Forward Fold, Chair, Chair w/Spinal Twist, Chair w/Side-Angle.

Lunge Series- Including: Down Dog, Three-Legged … Read More

A Little Bit For Everyone

July 9, 2014 | 1


4 Pax posted this 77 degree morning to improve their flexibilty, core strength and balance. YHC was more interested in focusing on core strengthening than flexibility or balance, but managed to but a little bit in there for … Read More

Go with the flow…

July 2, 2014 | 6

8 burly men, stepped into the muggy Gloom, set aside the worries of the world, and went with the flow for an early morning “Broga” session.

Warm Up

  • 30 Sec Plank
  • 10 Slow Merkins (5 seconds)
  • 10 x Mountain … Read More

M-urph in H-burg

June 30, 2014 | 1

9 H-Burg regulars were joined by 2 FNGs for an early morning Murph.

Warm Up:


10 Windmill IC

1 mile in…

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Out

Mary = LBC / … Read More

Age ain’t nothin but a #

June 28, 2014 | 3

24 men took Saturday morning as an opportunity not to hit snooze, but to beat back the clock in an ageless workout designed to turn back the hands of time.Plus… Bull just joined the 40 club. Duece, Doc Holiday, Solo … Read More

Just Spitting Rhymes

June 27, 2014 | 8

No sheriff on “patrol” at The Ridge this morning so 10 gang members showed up to spit some (nursery) rhymes. Drop my beat and check this out…

WARM-UP (x denotes cadence): SSH x 25, Windmill x 10, IST x 15, … Read More

Pyramid of Poses

June 25, 2014 | 3

5 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 … Read More

The BBQ Route

June 25, 2014 | 4

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 … Read More