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F3 MeCa | April 24, 2019

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Recovery Mission

September 16, 2015 | | 2 Comments

5 F3 Harrisburg Faithful gathered this morning for a recovery stretch. Minor focus was on hip flexibility and IT Band care, while addressing the lower half.


  • Big slow arm circles forward/back, small slow arm circles forward/back
  • Yurpee 6 … Read More

Just what I needed – A little “Broga” stretch….

September 9, 2015 | | 3 Comments

Six Harrisburg “Broga” faithful and one FNG (Seven total) passed up the opportunity to run and “stretch” their muscles a bit.  It was much needed by all.  No parts of the body were ignored (well maybe some were…) as we … Read More

0.0 and Still Going

September 2, 2015 | | 5 Comments

Six Pax posted this morning to improve their flexibility, core strength and balance.


x denotes four-count cadence

  • LBC x25,
  • Squirm x20,
  • Reverse LBC x15,
  • WWII Situps x10.

The Thang:


Dolphin Series: Dolphin, Plank, Crocodile, Up Dog, … Read More

Loosey Goosey

August 19, 2015 | | One Comment

3 of F3 Harrisburg’s finest joined up this morning in the town center for some stretch and recovery. YHC had no agenda or weinke… just a goal of taking care of our bodies and loosening some tight spots. Here’s how it went…


Thang (loosely … Read More

Trying Out a Few New Poses

August 12, 2015 |

Two Pax needed some bootcamp recovery and there’s nothing better than Warrior One to achieve that.

The Thang

  • Seated Stretch, including: Angels Breath, Side Extensions, Seated Cat and Cow, Arm Circles, Neck Rolls, Shoulder Rolls.
  • Table Series, including: Spinal … Read More

Let's go for a little "Chaturanga" Run (i.e Broga)

August 5, 2015 | | 3 Comments

Four manly men (including YHC) spared their body the usual beat-down to contort themselves (and their core) into perfect Broga harmony!  It went something like this….

WARM-UP (not in any particular order): Head Rolls w/hatha breaths Deep Breath/Chest Stretch Lateral … Read More

Stretch and Flow

July 30, 2015 | | 4 Comments

This was a perfect morning for some stretch and flow recovery.

#Warm Up

  • Breath and flow your arms up then back down to mountain pose
  • Breath up and swan dive into forward fold
  • Cobra and Superman – no Banana
  • Read More

Broga with Crow

July 22, 2015 | | 2 Comments

Four Harrisburg brothers ventured out into the humid gloom to: Focus on their weak spots, Calm their minds, Improve their Strength, Balance, Coordination and Breathing.  These strong men did BRO-GA today!  The Crow was an added bonus – right on … Read More

Broga Stretch

July 15, 2015 | | 6 Comments

Two strong PAX gathered to stretch and and keep themselves limber.  Stretching sounded great considering all the mileage everyone has been putting in lately.

Warm Up / Disclaimer

1)     SSH (IC) X 15

2)     IST (IC) X 15

3)     Windmill (IC) … Read More

Alphabet Soup Recovery

July 8, 2015 |

2 Harrisburg F3 Faithful (and .5 of a Road Warrior with a bum knee) climbed through the alphabet this morning with a variety of core strengthening and flexibility moves. Here’s how things progressed:


  • A – Awkward airplane
  • B – Bow … Read More