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F3 MeCa | February 22, 2019

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Go with the flow…

July 2, 2014 | | 6 Comments

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 | | One Comment

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 Comments

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 Comments

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 Comments

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 Comments

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


June 24, 2014 | | 2 Comments

16 Harrisburgians (Harrisburgers?) defeated the fartsack and took on the gloom. It went something like this:


  • Mosey to suicide lot with high knees & buttkickers
  • Imperial Stormtrooper x10
  • Windmill x10
  • Air Squat x15
  • Merkins x10
  • Bear Crawl Suicides … Read More

“I hate you and not in the best possible way”

June 23, 2014 | | 18 Comments

21 MECA Pax posted to a workout that YHC on the drive there wished he hadn’t preblasted as he knew it would be that awful.

What’s the hardest post in MECA/Isotope?

El Dorado

What is the hardest WIB in MECA/Isotope?

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Don’t Do Nothing

June 21, 2014 | | 6 Comments

After 11 Harrisburg men and 1 Harrisburg dog got after it on the pre-workout Bull Run, 31, including 6 FNGs, went to work, being careful to stay off the fields. Because the signs said so.

Mosey to the main lot. … Read More

Road Closed, So LOW CRAWL!

June 21, 2014 | | 2 Comments

Apologize for posting a tardy Back Blast:

During the early morning gloom 19 brave men awoke as well as disobeyed the signs of the road to gather for a fun filled morning of painful action by the ways of USMC.

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