13 strong men appeared out of the gloom for some wet and dirty work.

Warm Up

Mosey around the lot

• SSH x 15
• Don Quixote (Windmill) x 15
• IW x 15
• Merkins x 10

The Thang

Mosey

• Air Squats x 10
• Bear Crawl x 10 yards
• Merkins x 10
• Repeato to the other side of the field
• LBC x 25
• Reverse Crunch x 25
• Turkish get-ups x 10 (5/side)
• Air Squats x 10
• Bear Crawl x 10 yards
• Merkins x 10
• Back to the other side of the field
• LBC x 25
• Reverse Crunch x 25
• Turkish get-ups x 10 (5/side)
• Lt. Dans – 1 Squat/2 Single-Leg Lunges. 2 Squats/4 Lunges, etc. across the field
• LBC x 25
• Reverse Crunch x 25
• Turkish get-ups x 10 (5/side)

And back…

• Lt. Dans – 1 Squat/2 Single-Leg Lunges. 2 Squats/4 Lunges, etc. across the field
• LBC x 25
• Reverse Crunch x 25
• Turkish get-ups x 10 (5/side)

Line up for:

Merkin Rolls x 12

Mary

• Hip Raise Combos (Up, Legs out, Legs In, Down, etc)
• Homer to Marge x 5

Mokeskine

As always it is a honor to lead the men of Harrisburg. I hope you are all a bit stronger after this morning. I know I am after trying to keep up with you guys.

Q School coming up. F3 is peer-led, this means you lead it. If you’ve been out more than a few times then it is YOUR turn to lead. Plus, you won’t have to put up with my nonsense.

Warrior One needs Q’s. This is a great workout that focuses on flexibility and strength. Come out and give it a go if you haven’t been then sign up to lead it.

If you have stairs in your house (or at work) you are gonna feel this. You’re welcome.