August 7th, 2017 By Talladega

As a kid, my dad would tell me that on days when it just rained and rained that it was a good day to be a duck.  He may be right but that didn’t stop 13 HCs from showing up for duty.  It was just a little rain and a wet parking lot, not that bad….

5:30 bell, disclaimer given, welcome to FNG Donnie (what a day to have your first F3 experience). Warmup exercises:

• SSH x20
• Hillbillies x15
• LBAC forward and backward
• Windmill x11 (1 extra odd one there for Solo Cup)

10 Burpees to get us started before our mosey to the crosswalk

 

9 Burpees once we arrived at the crosswalk

At the crosswalk, ran over and back stopping along the way to do a 10/1 ladder of Peter Parker Merkins and WWIIs

• 10/1 at the top
• 9/2 at the end
• 8/3 at the top
• 7/4 at the start
• 6/5 at the top
• you get the point; pick up the 6 when finished and finally stop where we started

The ‘little rain’ became a steady rain while we were on the crosswalk- oh well, on we go.  8 Burpees before leaving for the admission gate hill.

 

At the admission gate hill, partner up for:

• P1 starts to lunge walk up the hill
• P2 runs up the hill to the admission gate hand rails and does 10 underslung pull ups
• When finished, P2 runs back down the hill and when he passes P1, P1 runs up the hill to the hand rails to do 10 underslung pull ups. P2 runs back to the start of the hill and begins to lunge walk up the hill.
• Repeat for 3 sets each

7 Burpees before leaving for the flag pole circle (yes I missed a set of burpees, should have done 7 before the hill climb)

 

6 Burpees upon arriving at the flag pole circle, then the PAX circled up around the whatever-you-call-that-raised-concrete-pedestal area.

• All the PAX began incline merkins
• First person drops out and begins to bear crawl around the circle
• When the first person passes by, the second person drops out and begins to bear crawl as well, starting a bear crawl follow the leader
• When your BC lap is finished, start back with incline merkins
• Continue until everyone has finished the bear crawl around the pedestal
• Repeat the sequence but with step ups instead of incline merkins and lunge walks instead of bear crawls.

YHC called for 6 Burpees before leaving the flag pole circle but I was quickly reminded by some that it was supposed to be 5.  It is nice to know that guys were listening and picked up on the trend.

 

Mosey back toward the start location for some Mary.  A little Hallelujah run along the way just for fun.

Mary:

• Mason Twist x20
• Crunch Frog x15
• LBC x19 (again just to be odd for Solo Cup and the fact that YHC was looking at the watch and stopped at exactly 6:15)

Recover recover…

 

Announcements / Prayer Requests

• Kannon kickoff is this Saturday 8/12 at 7am.
• Different Q for each Harrisburg workout for the month of August
• Spauldini’s wife’s uncle- massive heart attack, in hospital and fighting hard
• YHC failed to mention it but praise that Pharaoh is back safely from his Honduras mission trip

COT and pray out

James 1:2-3

 

 

Harrisburg, The Dawg House, White Lightning

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