June 17th, 2017 By FlipPhone

22 Pax and 2 special guests at the end came out in the humidity to get stronger, laugh with (or at) friends, and learn something new.  Q school during the workout and a special F3 history lesson after the workout was on the schedule today.

This was YHCs first Q back after Ms father passed in Michigan.  We appreciate the prayers and thoughts during that time.  He was 85 and a believer in Christ so we know he’s finally celebrating a glorified body and seeing again.

When one pax questioned YHCs workout time-keeping (mostly because he was already done at that point … or had to leave for “something”) YHC thought time was a fitting title.

Here are some of YHCs random thoughts on the subject:

• Time is short.  Ms father passing is a strong reminder.  Make your time count.  Live on purpose.
• F3 Harrisburg has been here 4 years.  We can be bigger than we already are.  Let’s do what we can to expand this and help other men and the community.  When was the last time you invited someone?
• It’s time to get better.  BRR is coming soon, YHC plans on not sucking as bad this year.  Healthy eating challenge is starting next week.  Make yourself a goal and let your F3 brothers keep you accountable to get it done.  Things don’t happen by themselves.
• It’s time for new people to step up and lead.  Q school was held today so more guys should be ready.  Do it.  The only way to really learn is to take action.  We’re here to help and won’t let you fail.

Anyway … the workout went something like this.

Warm Up

Mosey to Library (and block the cars from leaving)

#Disclaimer

• SSH x 15
• IST x 15
• Windmill x 10
• Mountain Climber x 15
• Merkin x 10

The Thang

Library Steps

• Reverse Spider Man merkins up steps, lunge walk down
• Reverse Spider Man merkins up steps, bear crawl down
• LBCs while wait for #six

Mosey to Rock Pile

• Curls x 10
• Tricept Extension x 10
• Squats x 10

YHC had planned multiple rounds, but was out of breath and had a @Tumbler sized rock, so we moved on.  @Solocup’s pebble left him plenty of opportunity to mumblechatter.

Mosey to hill by soccer field

• Partner combined 200 squats at the bottom
• 10 Merkins at the top

Reverse Indian Run

• Last man runs in opposite direction to catch group
• Audible to run two guys at once to save time

Water break!  It’s humid – stay hydrated

Mosey to parking lot next to playground

Wheel Barrel Merkins

• 10 steps, then merkin
• Continue to about half way through parking lot
• Switch with partner and finish lot

Bear Crawl Inch worm

• Pax are lined up in plank and last one bear crawls to front
• Everyone crawls once

Partner up

• Partner clap merkins in the center
• Air squats at the edge
• 5, 10, 15, 20

Mosey to Heart Rate Hill

• Ladder, 10 dips at top, decreasing by 1 each time
• 10 Air squats at bottom every time

Mary

• Low Flutter x 20
• LBC x 15
• Low Dolly x 15
• Rosalita x 15

Announcements

Intimidators game July 20th.  @DickTracy has the details.  Great time for the kids and Thirsty Thursday drink specials. Can’t beat it!  He’s selling hats for $10.  $5 of that will go to OperationSweetTooth, we’ve been working with a local orphanage in Concord.

July 7th 5k race that #SpeedForNeed is doing.  Would be great to have a lot of F3 participation there.  Let’s get out to these events and show what F3 is about.

I think there was one more, but I can’t remember … sound off in comments if I missed it.

Moleskin

Great job out there today guys.  The humidity didn’t stop us from getting it done!

Great to see @Swami this morning.  One step at a time, but keep coming.

Great to see @Escalade back out.  Have to say that YHC agrees with @SoloCup (hate it when that happens) and is slightly offended he didn’t ask for help when moving into the ‘Burg. There’s a bunch of sweaty guys with bad backs ready to drink your beer – you just have to ask.

Great to see some stranger calling himself @DrDoLittle.  Still not sure if it’s really him, but the guy this morning did run pretty fast.  Still not 100% sure …

T-claps to @HongKongPhooey killing it this morning.  We can all learn from him.  100% effort all the time.  What’s the point of being out there if you’re not giving it all?  I’ll try harder to keep up next time.

T-claps to @SSMinnow, @Bull, and @DrDoLittle also for leading the pax, as usual, and pushing us all just to keep up.

I’m sure the Q school went well.  We’re all ready to see you guys leading workouts now.  You won’t regret it.

 

Harrisburg, The Rail Yard

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