July 3rd, 2017 By FlipPhone

16 pax showed up in the gloom to get better and accomplished their goal.  F3 has a little something for everyone.  There are options for runners, strength trainers, triathletes, those on injured reserve, and everything in between.  You just have to make up your mind that you’re committed to getting better and show up and find the right place for you.

This morning we had one FNG, a couple guys that have only been a few times, old timers, and everything in between.  3 guys were cycling while the rest of us opted for boot camp.

The workout went something like this.

Warm Up

Short mosey

#Disclaimer

SSH x 15, IST x 15, Windmill x 12, Mountain Climber x 15, Merkin x 10

The Thang

Suicides

5 Mountain climbers at each light pole, stopping on the way back

Merkin madness

Partner clap merkins at the bottom

Run up the ramp to Morehead & 29

20 air squats at the top

Ladder; 5-10-15-20 merkins at the bottom, always 20 air squats at the top

Gentlemens Mosey to the “small” parking lot

Bear Crawl mania

Bear Crawl across lot

1 merkin

Bear crawl back, 2 merkins

Up to 10

Hippity Hop

One leg bunny hop up each section of stairs, alternate legs at the section breaks, Two rounds

Both legs hop up all the stairs

Mosey to Michigan Circle (when you Q, you can call it what you want)

Ladder 10-12-14

Derkins, Box Jumps

Mary

Plank Jacks x 15, Mason Twist x 15, Low Flutter x 20

Announcements

SpeedForNeed 5k race this Friday night.  DT Concord.  $20 fee includes a shirt.  Show up and support a good cause.  Register at this link.

Painting at the Concord Orphanage on July 15th.  Starts at 8 AM.  Contact @Kojak or YHC for details.

Intimidators game on July 20th.  Pre-blast with details is here.

Harrisburg, The Dawg House, White Lightning

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