February 22nd, 2016 By Clueless

14 Strong F3 Brothers got stronger this morning at #WhiteLightning. @Gamma dangled the Q carrot and YHC took the bait. The twitterverse traffic resulted in a caution statement as to the difficulty of the workout to come and if anyone would actually sweat. A couple M’s also threw out some cautionary statements regarding the incoming message alerts via the twitterverse. #RespectTheM. Here’s how things shook out:

#Disclaimer

Warmup: SSH IC x15, Windmill IC x10, IST IC x10, Hand Release Merkin IC x10

Thang:

#TriOval Partner Laps: 20 Partner Hand Slap Merkins (PattyCakes), partners run in opposite directions to bottom of tri-oval hills for 20 Mtn Climbers, run up hills to meet partner for 20 more PattyCakes, down hill for 20 Mtn Climbers, meet partner for 20 PattyCakes. x2 laps and finish w/ 10 PattyCakes. Plank wait for the SIX.

Mosey to #CrawlBearBridge (3 stops along the way for single-leg burpees 4 then 8 then 12): Crawl Bear up to center of bridge, 20 jump squats, run to other side of bridge, 10 Prison Merkins at bottom, Backwards run back up to center of bridge, 20 Static Lunge Pulses each leg, run to bridge entrance, 10 Up and Under Merkins (5 each side) at bottom

Mosey to #WinnersCircle (1 stop along the way for 5 Hand Release Burpees): At winner’s circle 20 Dips, 20 Box Jumps, repeato

Mosey back to #TriOval (5 standard burpees at bottom): Run OYO speed up and down to Mary.

Mary: Pretzel Crunch IC x12 each way, Leg Raise Progression (8 singles IC each side, 5 double legs), Squirm IC x12, Reverse Crunch IC x12

COT

Moleskin:

1. Thanks for the opportunity to lead this morning. It’s always an honor to share in the #Fellowship of an F3 workout.
2. Great effort by the PAX! Light #MumbleChatter and strong pushes out there today. With the warmer temps and high humidity, there was some glistening.
3. @Chowder’s daughter’s volleyball team is selling calf sleeves to the manliest of men. I highly recommend picking up a few pairs. YHC has some reflecto, but they’re also available in bedazzled.
4. I believe there was some discussion about an open Q spot for #WhiteLightening next Monday. This may be in conflict to #Murph workouts throughout the region. More to come…

Keep Pushing – Clueless

Harrisburg, Highlands, Tradition, White Lightning

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