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F3 MeCa | April 25, 2019

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Harrisburg

Jack Webb Recovery

August 13, 2014 |

After a plethora of Jack Webbs and Merkins over the last week, three pax gathered in the gloom to recover some movement in our shoulders, necks and backs.

x denotes four-count cadence

Warmup: 

  • In seated position: Neck Rolls, Shoulder … Read More

Chaturanga Choo Choo

August 6, 2014 | | 2 Comments

Three rugged F3 men, stepped into the Gloom to take a ride on the Chaturanga Choo Choo.

Warm Up

  • Slow arm Circles (both directions)
  • 30 Sec Plank
  • 10 Slow Merkins (5 seconds)
  • 10 x Mountain Climber Prep
  • 20 x LBCs
  • Read More

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

July 30, 2014 | | One Comment

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 | | One Comment

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

x denotes four-count cadence.

Warmup:

  • 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 | | One Comment

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

The Thang:

ITOSK

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 | | One Comment

 

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 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:

15 SSH IC

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