July 4th, 2017 By SoloCup

11 men stepped up to the challenge and celebrated ‘Merica the only way a true F3’er can, Old Glory.  Here’show it went.

The Thang

1.5 mile run (all you got)

AMRAP

• 20 Merkins
• 20 Jump Squats
• 20 Burpees
• 20 WWII sit ups

repeato until 7:45

each round is about .44 miles

1 mile run (mosey with the Flag)

Moleskin

1. Brutal conditions lead to a sweaty workout. Strong work by all.  We went a little longer and a little further than usual.  ‘Merica is worth it.
2. Several put in prework miles (5-7) training for various events.  Thanks Bull and Hootie for coming back for TheSix all morning.
3. Great to meet Queso this morning. His wife is from my home town, both of us were smart enough to get out of Dodge
4. Oz back in action is an awesome thing to see.  Grateful to have you out there brother
5. Klump and Helga pushed through and killed it this morning
6. Nauti looks like he still needs us, #Portly.  Still a stud on the run in this morning
7. Big Bird still looking strong as ever.
8. Gamma might need to have a side conversation with Blart or Kojak sometime soon.
9. Sounds like its time for YHC to burn his Blue Ridge Shirt

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 Ridge

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