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F3 MeCa | March 23, 2019

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Simple Route

September 20, 2017 | | 2 Comments

7 for this morning’s Road Warrior. Nothing fancy about the planned route today. After the plan, things got a little more complicated.

The Thang:

  • Depart from the old Sports Junction on Main St toward Roberta.

No Grinder in the Grind!

September 20, 2017 | | One Comment

It was a humid morning in the hills of Skybrook and we were all wondering where is Grinder. Come to find out he went on a mission trip up North to help an FNG.  The PAX survived and we … Read More


September 19, 2017 | | One Comment

The PAX either didn’t watch MNF last night or turned it off early because 16 men showed up to do work at The Ridge

0500 Launch

A real disclaimer.  We had an FNG, Jeff, so YHC needed to make it … Read More

At BRR you don’t have to run faster than the Bear …

September 18, 2017 | | One Comment


8 men got the “cheap-seats” version of the Blue Ridge Relay this morning.  Without the mountain scenery, or the vans, or the lack of sleep, or the “you really need a shower bro”, or the mini six-pack Crown Royal … Read More

Easy Like Saturday Morning

September 16, 2017 | | One Comment

By 0657 a pax of only 4 wondered if we had the right day/AO. Fortunately the next three minutes brought 10 more. Promptly at 0700, we got after it…

Warm-up SSH x20 Mosey down the path to the track. Slow … Read More

KB Rook — Caught between Confusion and Pain

September 15, 2017 | | One Comment

Seven mighty men of H’burg showed up this morning for a KB beat down. It has been a while since we did a KB routine with playing cards, so YHC opted for it. But after searching for a full deck … Read More

Keep On Keeping On

September 15, 2017 |

How do you follow-up an extraordinary experience like last weekend’s BRR2017? Well, first you grab a beer and savor the moment, then of course you take some time to let the legs recover, then you jump back in the saddle.

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Sandbag Ciabata

September 14, 2017 | | 5 Comments

DownPAINment was paid this morning by 10 of Harrisburg’s faithful. The basic rules are:

Tabata: 1 exercise for 20 seconds. Rest for 10. Repeat x 8.

• The group will do an exercise. One of the pax will use a … Read More

Flat and Easy around the ‘Burg

September 13, 2017 |

Seven PAX gathered at the old/new Road Warrior launch point (Sports Junction)…


  • Head out Main St and turn left on Roberta
  • Cross over 49, go straight then right on School
  • Right on Harris Depot, left on Oakley
  • Read More

station stretch

September 13, 2017 | | 2 Comments

6 of Harrisburg’s smartest came out for some station stretching.  The workout went something like this.


High Knees

Butt Kickers

Arm Circles

The Thang:

  1. Mini Roller Station – IT rolls, Glute rolls and what ever else hurts
  2. Stretch … Read More