One of the best decisions I’ve ever made

18 of the finest men I know, joined YHC on his one year F3 Anniversary in a redux of Escalade’s Beatdown on 8/15/2013

 Warm Up:

Mosey to Stop Sign

  • 20 x SSH,
  • 20 x Mountain Climbers,
  • 10 x Imperial Storm Troopers,
  • 10 x Merkins,
  • 1min Jump Rope
  • 3 burpees.
 The Thang:

Two line Indian Run to the Mavericks Ball Park.  1 Burpee off the back.

On the Bleachers:

  • 12 x Step Ups
  • 12 x Dips
  • 12 x Incline Merkins
  • 12 x Decline Merkins

Mosey to the Bus Lot for AMRAP Stations

 2 min each station

  • 10 Get Up’s each arm, 10 Squat Jumps (AMRAP)
  • 10 Carolina Dry Docks, 10 Lunges each Leg (AMRAP)
  • 10 Low Flutter, 10 LBC (AMRAP)

Repeato x 2

 The 4th Station done as a group 4 min.

  • 20 meter sprints, 10 merkins (AMRAP)

Fellowship mosey back to The Ridge with Jail Break Sprint for last 100 yards.

  • 10 x Mason Twist
  • 20 x LBC
  • 10 x Freddie Mercury (and back)
  • 10 x Crunchy Frog
Naked Man Moleskin:
  1. Gentlemen, it was an honor and a privilege to lead this group of men this morning, in a repeat of Escalade’s Beatdown.
  2. The first time I did this, I was 40 lbs heavier and in a lot worse shape. If I remember correctly, I went home and puked.  The old adage is true, it doesn’t get any easier, but you do get stronger.
  3. I meant every word of what I said in COT this morning.  I really want to thank Gamma for his Leadership. Your example makes me a better manager, employee, and friend.  Thank you for your commitment to this group.
  4. Though the list of people who have and continued to support/push me is much too long to list, I would like to mention: Banjo Boy, Swami, Hootie,Bull,Sun Dial, Starsky, Gapper, Schedule C. Deuce, Oz, Escalade, BBQ, Chaos, Padre, Casper, and on and on and on (I know I’ve forgotten someone important.) Thank you for helping to make me a better man.
  5. Let’s not forget the Food Pantry. We will be collecting Laundry/Dish Washing Detergent for the entire month of August.   The work we do here makes a tremendous difference in our community.

I can’t wait to see what next year brings.


Solo Cup

13 thoughts on “One of the best decisions I’ve ever made

  1. Gamma

    Nice lead, sir. It’s been a privelidge to get to know you over the past year. You’ve been an inspiration to the pax more than you know, and F3Harrisburg is certainly better off with you in it.

  2. RibShack

    Thanks to all your pushing, support & encouragement. Whatever you’ve received from all the guys over the past year you are passing it forward to all us newbs every day.

  3. BBQ

    @Solo Cup – another good lead man. I’ll echo the other guys and say I’ve enjoyed meeting you and working out alongside of you since I started F3. You definitely encourage camaraderie amongst the PAX and that says a lot. Any of us can go out there and go thru the motions or we can go out, push ourselves, and encourage each other. BTW, I’ll stick with F3, even if the scenery is “better” at curves.

    @Nick – welcome out! Hope to see you again at the next post. Nice tuck and roll over the speed bump. We’ve all done it, or will someday soon thanks to them gloom.

    1. Casper

      Solo, Awesome Q today!! We will all be stronger, faster, and better men because of it. I’m sure we will sleep better as well.

      Thank you for your leadership and service to the group an community, from your Q’s (wouldn’t be surprised if you are amongst the leaders of completed Q’s), to spearheading and being an advocate of the Harrisburg Shelter. Your one of the greatest assets we have. Glad the group and I could be a friend over the past year. Looking forward to many more!

  4. BanjoBoy

    Solo Cup has always been a puker.

    One year in… Yeah. I couldnt help but to laugh when I heard all of these strange names for common exercises. Then thinking, how many of these merkins, SSH, etc, are we going to do? It still hasn’t gotten any easier although my merkin form has slightly improved, slightly.

    I am glad to have you as a friend, Solo. Glad to be a part of the Pax. Glad to have new friends from the Pax. Glad I am sleeping in tomorrow…

  5. Chaos

    Solo Cup, that was an awesome workout this morning and I’m glad that I made it out for your Anniversary Q! That’s my Jam!

  6. OZ

    Great job Solo. As Gamma said you are more of an inspiration than you may realize. This year has gone fast and I’m glad to be your friend. Don’t know where I’d be without this group but I wouldn’t like it.

    @Solo Cup- BS on those 30 Merkins thrown in at the end.

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