May 15th, 2017 By Clueless

10 hard-charging F3 Faithful joined up in the Turn 1 parking lot for their weekly shot of #WhiteLightning… the #MondayVarsity option workout. Word is definitely spreading, as the strings of lights were left on to show others the way… or, there may be a couple events in the next couple weeks. Regardless, the PAX was aware of the main event…

Warm-o-rama: SSH IC x20 (or until Pharaoh joined up), IST IC x10, Windmill IC x10, Fingertip Merican IC x10

Thang:

• Loading Docks – 11’s (10-1, 9-2, etc.) Dock Dips (knees bent w/ feet pressing against wall) & Dock Derkins
• Dock Berm – 5’s – 5 step back lunges each leg, Crawl Bear to top, 5 Air Squats… repeato x5
• Tri-Oval – 3 Man Relay — Partner 1 run to catch Partner 3, Partner 2 Lunge Walk, Partner 3 Broad Step Burpee… go until time called

Mary: Only enough time for 1 minute power abs

COT – Special prayers for a mother that was hit w/ a foul ball last Sunday at the Intimidators game… surgery today

Moleskin:

1. Thanks for the opportunity to lead this morning! Great group of men pushing to make themselves better men!
2. @Habs likes himself some Crawl Bears… Canadian blood likes crawling backwards up hills?? @SoloCup’s vertigo still in full effect, as his path was steepest of all??
3. #NoQuit on the Dock Dips… not easy, and as @Talladega pointed out, you don’t want those feet to slip, or back-rash ensues. @Pharaoh a beast as usual.
4. All PAX getting after it on the 3 man relays!
5. Announcements:
   1. For the second year in a row, our very own Dick Tracy has coordinated an F3 family night at the Kannapolis Intimidators’ game on Thursday, July 20th. See the preblast for details.
   2. #SPEEDFORNEED, a program to help children with special needs. Exit54 is coordinating an effort by F3Harrisburg (as well as F3Concord) and will share details shortly.

Keep Pushing – Clueless

Harrisburg, White Lightning