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F3 MeCa | July 16, 2019

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Moving With Mindful Intention

October 15, 2014 | | 7 Comments

Four men, braved the rainy gloom, found the nearest overhang, and moved with mindful intention

Warm Up

  • 2 min jog (High Knee, Butt Kickers)
  • 10 x Merkins
  • 20 x LBCs
  • 10 x Windmills
  • 10 x ISS
  • Sun Salutations (Repeato … Read More

Merkin Mania Recovery

October 8, 2014 | | 2 Comments

With the Merkin Mania Maniac present, four pax worked to recover some movement to their arms, shoulder, neck . . . well everything above the waist after Tuesday’s merkin fest.

x denotes four count cadence.


People’s chair w/leg lifts, … Read More

Houston, we are “go” for Toe-Lock…..

October 1, 2014 | | 5 Comments

Purpose – Focus on Balance Poses and Stretching to work core and strengthen muscles


  1. Mountain Pose (Namaste) – 5 deep breaths & exhales
    1. Tip of the day – Clear Your Mind
    2. Wide Feet – inhale up, swan … Read More

Fall Mashup

September 24, 2014 | | 2 Comments

There was no singing in this mashup, just a combo of poses and exercises taken and modified from previous Warrior One workouts.  5 Pax stretched, balanced and strengthened in the gloom of this cool Autumn morning.

The Warmup:

x denotes … Read More

I hope you’re keeping count

September 17, 2014 | | 2 Comments

Three men gathered in the murky gloom for what YHC thought might be a nice little stretch.  Couldn’t read the Weinke in the dark, so we just made it up as we went along.

Warm Up

Working Out the Kinks

September 10, 2014 |

Four of Harrisburg’s finest met in the gloom to work out the kinks produced by the past week’s beatdowns.

The Thang:

In this order, sorta, kinda (ITOSK):

  • Forward-Fold Series, including: Mountain, Forward Fold, Half-Forward Fold, Folding Half-Moon R/L, Half … Read More

Who says you don’t “sweat” in Bro-ga?

September 3, 2014 | | 2 Comments

Four 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!

Stretching/Warm-up 1. Mountain Pose (Namaste) – Hands in prayer at … Read More

Chilly in August?

August 27, 2014 | | 2 Comments

Two Harrisburg Pax were joined in the gloom by one Highlands Pax for some strength, flexibility and balance training.

After some mumblechatter about it being a bit on the chilly side this A.M. YHC decided to get the pax warmed … Read More

What’s With All The Sitting?

August 20, 2014 | | 2 Comments

Four of the wisest Harrisburg Pax pulled up a seat for Warrior One, while the Road Warriors ran untold miles.

x denotes four-count cadence.


  • Apollo Ono x15

The Thang:

In this order, sorta, kinda (ITOSK):

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


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