A Bit of This and a Bit of That

Twenty of Harrisburg’s finest men met on a breezy October morning for some 1st F, 2nd F, and a touch of 3rd F. Here is how it went:

Warm-up: Mosey around parking lot….high knees, butt kickers

COP: STH, Windmill, IST, Merkins, Mountain Climbers, Squats

The Thang

Mosey back to starting point for some running mixed with mini-pain stations

Sprint across parking lot, then do 10 merkins, 10 squats, an5 burpees OYO

Go to next lane and repeat….do this 5 times, then plank while awaiting six

COP: STH, Merkins, Squats

Mosey to school building wall

People’s chair x 60 sec

Donkey Kickers x 10

Peoples Chair x 60 sec

Merkins x 15 count

Peoples chair x 60 sec

Balls to the wall x 60 sec

Mosey back to parking lot and repeat sprints / mini pain stations x5 (substitute 10 WW II situps for merkins)

Mary: LBC, low dolly, low flutter, squirm, crunchy frog, mason twist

Naked Moleskin:

Strong work men…once again, it was good to lead you men in this workout

I may have missed a few of the exercises in the write-up…..you know the story about looking good on paper

Not sure what @Chaos called me out on in COP…maybe its better that I didn’t hear it….#notshy

Its a good thing the wall we use on the school is in the back….F3 has left our marks on that wall

Remember to support F3’s outreach efforts, Harrisburg Food Pantry (soup this month) and now the shoe drive for Charlotte Rescue Mission


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