June 17th, 2016 By Kojak

12 of MECA’s finest showed up at the Dawg House on this less than humid morning to circle up and talk about our feelings(more about that later).  There were some new faces to YHC but that’s what is so great about F3.  Guys show up that you may not know but everyone else may but instantly it’s a brotherhood with that guy.  F3 accepts everyone in without questions or judgements and this is what I love about F3!!  Okay enough of that so it went like this……………

 

Mosey to upper lot

Disclaimer

 

Windmill x 15

Moroccan Night Club x 30

 

Circle of Pain(I was told that I may be put on the no-Q list after the last workout so I told Pharaoh that we would sit around in a circle and talk about our feelings.  There wasn’t much talking about a lot of action with this group.  I remembered CCD’s,  WWII sit-ups, Superman pulses, and Spackle had to finish it off with Burpees.)

 

Serpentine run through the handicap signs

15SSH at the end

Lunge walk back to the start

15 air donkey kicks

3 rounds

 

Teams of 3 with stations at three light poles

1st pole: 20 squats

2nd pole: Flutter kicks

3rd pole: Merkins

P1 would start at 1st pole while P2 and P3 went to their stations and did the exercises.  When P1 finished he would go relieve P2 and then he would go relieve P3 who would then go to the 1st pole and do the squats.  The PAX did 3 rounds of this cycle.

 

Mary

Pretzel crunch x 15(each side)

W x 15

Crunchy Frog x 20

 

Name-a-rama

Announcements:

—What – 2016 King Tiger 5k Run

  When – 6-18-16 – 5K at 07:30 | Fun Run at 08:15

  Where – Run for Your Life – University

More info and Registration HERE

— Wednesday, July 13th for F3 Night at the Kannapolis Intimidators!  Game time is 7:05 PM.  Each ticket is $10, and includes one reserved seat in the same section and $5 in Ballpark Bucks for concessions (a $13 value)!  In addition, that night is Weenie Wednesday with hot dogs for just $1 all game long!Check the Pre-Blast HERE for complete details and ticket info.

–Harrisburg is hosting the next MeCa Dad’s workout on Saturday, July 16th, at Stallings Road Park. Clueless is spearheading the post-workout pancake bonanza like last year, but still need some help, so please get with him if you can assist. We also need at least one or two guys to take charge of leading the actual workout, so sign up on the schedule.  Dick Tracy is one of the Q’s but they still need 1-2 more.

 

COT

 

Moleskin:

–Keep Spud from the Fort in your thoughts and prayers after the loss of his son last week.

–Continue to keep Olive in your thoughts and prayers also.  I went up to Isotope yesterday for a beatdown and he and his family continue to need our support.

–I’m glad that the humidity seemed lower this morning than the previous days but I was still drenched halfway through!!!  Is it too early to ask for those Fall temps??

–Great work by all!!!

Harrisburg, The Dawg House, Tradition

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