May 11th, 2017 By SoloCup

18 Men, being fed up with mediocrity, stepped into the Gloom, to get a little better. Here is their story.

Warm Up

• Hillbillies x 10
• Windmills x 15
• 30 sec Impossible Small Arm Circles
• 30 sec Large Arm Circles

The Thang

Indian Run with Merkin off the back (Up to HRHS Spirit Rock)

• 100 Squats
• 5 Burpees

Indian Run with Merkin off the back (HRMS Baseball Field)

• 75 Squats
• 5 Burpees

Indian Run with Merkin off the back (West Side of HRMS)

• 50 Squats
• 5 Burpees

Indian Run with Merkin off the back (Back of HRMS, near the ramp)

• 25 Squats
• 20 Burpees

Behind HRMS

• Lunge to the Lower Field
• Sprint up the Dirt Path

Indian Run with Merkin off the back (HRMS Baseball Field)

• 20 Dips
• 20 Decline Merkins

Indian Run with Merkin off the back (to HRHS Spirit Rock)

• 5 Body Builders
• Over The Ridge
• 5 Body Builders

Jail Break to the Cars for Mary

Mary

• Crunches x 15
• Freddy Mercuries x 15
• Heels to Heaven x 15
• Crunchy Frogs x 10

Moleskin

1. A ton of #NoQuit out there this morning. A lot more #mumblechatter than usual. #TheHatersTryingToThrowMeOffMyGame
2. #Tclaps to the prebeatdown runners: @FlipPhone, @Kojack, @TurfToe, @Clueless, and @Bigbird.
3. Some questionable form and counting out there on the Squats.  Your legs are supposed to bend, not just your neck
4. Welcome FNG @Payday.  We’re glad to have you join us and look forward to working out with you again. #YouNeedBetterFriends
5. @Clueless is heading up a QSchool ,so that we can get more folks to lead these workouts. Dates and Times to come.  I encourage you to step up and lead once a month.  There are about 20 guys that will co-Q with you, all you have to do is ask. If you’re only out here for a free workout, that is all you will get#EveryOneOfYouAreReady
6. Lot’s of changes coming in the next few months for F3Harrisburg and The MECA region. Plenty of leadership opportunities.  We need guys to step up and be a Master Q for workouts as well as 2ndF (Fellowship) and 3rdF (Faith/Community) activities. If you have the bare minimum of organizational skills, we have a role for you to fill. Just step outside your comfort zone and get better.
7. Look for information on an Intimidator’s Baseball game.  @DickTracy is trying to get something started soon.
8. Prayers for @Swami, @Starsky’s Daughter,and @DickTracy’s Boss’s family.

Keep pushing

Solo Cup

 

Harrisburg, The Ridge

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