October 21st, 2016 By Clueless

10 F3 Faithful joined up a Stalling Road Park for a @Cooter beat down. With @Cooter needing to handle more important things at home (#GreatDad), the workout took a turn for the worse… someone even brought a ‘spear’… someone thought this was a better idea than sprinting… madness… enjoyable madness

#Disclaimer (there’s a spear)

Warmup: SSH IC x15, IST IC x10, Windmill IC x10, Stacked Foot Merican IC x 10

Thang: Round robin exercise circle with spear throws between exercises… 5 burpee PAX penalty for misses.

• ManMakers x5, KB Swings x15, Lawn Mowers x15, Figure 8 x15, Alt Clean & Press x10, Single Arm Chest Press x10, Thrusters x15, Lunges x15, Curls x15, Overhead Triceps Ext x15
• Repeato

COT – @BurVegas took us out

Moleskin:

1. Strong work this morning! Great to see so many out getting stronger.
2. For anyone reading that was not there, the PAX hit the target every time and did 0 burpees. For those that were there, #TClaps to @HotDog and @Magnificient for saving the rest of us from 5 more burpees… additional #TClaps to @HotDog for saving us from the final 10 burpees.
3. #Cobains if any dents are found. The target was the safest place to be.
4. Lots of events available on the calendar. Autism Speaks and BiBull 5K tomorrow.

Keep pushing – Clueless

Harrisburg, Harrisburg Iron