June 27th, 2016 By Kojak

Nine of the finest in Harrisburg came out to honor an American hero and hopefully grow stronger.  The weather was perfect so off we went.

 

Disclaimer

 

Brief instruction

 

1 mile run

100 pullups

200 push-ups

300 squats

1 mile run

 

Mary:

VERY slow dying cockroaches x 15

 

Name-o-rama

 

Announcements:

–F3 Night at the Kannapolis Intimidators Wednesday, July 13th: Details 

–F3 Dads on July 16th.  @Clueless is leading the breakfast and @DickTracy is leading the workout.  Both need help.  Please speak to them for details.

–Trials for the Paralympics are in town this week and Dick Tracy recommended to go check them out.  There is cycling, track and field, and swimming trials at different locations in the city.  Go check it out while these athletes are in town.

 

Moleskin:

–There wasn’t much chatter this morning but guys were out there getting it done.

–Props to our two war daddies, JD and Bear Claw, for knocking out the real pullups for most of the workout.  Oh yes it was quite impressive.

–Always an honor to take part in this monthly workout with the F3 nation!!!

Harrisburg, Murph

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