June 19th, 2017 By FlipPhone

15 Pax took the #DRP and started the week off right.  Most of us looked refreshed after having a good Father’s Day.  Prayers for @DickTracy and others that have lost important men in their lives.

Thankfully two brothers took the bait and joined YHC on the pre-run.  When one of them showed up in a “Beat Michigan” shirt, YHC knew things could get interesting.  It was good that @BBQ was there pulling us along.  We definitely would have been slower if he wasn’t there, but glad he was because that’s how you get stronger.

That’s another reason why F3 is great.  Slower guys chase the fast guys. The fast guys chase the timer on their wrist, trying to get a PR in the next event, and we all get faster.

We barely made it back to the start in time.  @BBQ knew a “shortcut”, but there was a new gate installed since the last time he was there.  More opportunity to get stronger and double time it back!

After a couple sips of water, it was GO TIME.  It went something like this.

Mosey to bathroom building

Warm Up

#Disclaimer

 

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

The Thang

Wall of Pain

• People’s Chair with Air presses x 10
• Balls to the wall with hip slaps x 10
• Decrease each time by 2, until 6

Suicides – round 1

• Suicides from “that light pole” to “that light pole”
• 5 burpees at each line on the way down

Mosey to Michigan Circle

That’s the new name for it … you know, because Michigan are the Victors … Hail to the Victors … best fight song ever, YHC is sure that you agree.  You’re welcome @Pharaoh, @TeenSpirit, and @Sundial.

Tabata

• Round 1 – Jump Squats
• Round 2 – Dips

Mosey to hill next door

Partner up

• 10 Power Ups at the bottom
• Quadraphelia up the hill
• Other Partner does Power Ups
• Repeato so that each partner does power ups twice

Mosey back to “that light pole” – go up stairs for fun along the way

Suicides round 2

• 10 Plank jacks at each pole on the way down
• Wait for @HongKongPhooey to complete, go back for #six, and almost come all the way back, then we head for Mary

Mary

Plank Jacks x 10

Superman pulses x 20 OYO

Side plank x 30 seconds each side

Announcements

#SpeedforNeed race on July 7th in the evening

Beer Run and Hump Day Happy Hour on Wednesday – run starts at 7 at Hawthorne’s.

Moleskin

Good to see all the Dawgs again after being away for a couple weeks.

T-claps to @TeenSpirit for his first pre-run. I see #BRR2019 or #TimeLaps in your future.  Nice work.

T-claps to @Pharaoh on the Tabata.  Increasing the rep count starting at round 5.  #strong  @BBQ was on my other side also killing it.  Who’s the guy in the middle that keeps stopping to rest?? … oh, that was YHC.

I was too out of breath for much mumblechatter this morning, but I hope everyone had a great Father’s day.  A strong Father is probably the most important role model for the kids.  Praying that we all do our best and take time away from our phones, hobbies, work, etc. and take time to let the 2.0s know how much we care and build their character along the way.

 

 

Harrisburg, The Dawg House, White Lightning

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