September 11th, 2017 By escalade

13 men hit the pavement today for a windy White Lightning beatdown.

Warm Up: 

• Mosey to center of lot, high knees, butt kicks, backwards running.
• Disclamer
• 15 SSH
• 15 Imp Storm Troopers
• 10 Windmills.

The Thing:

Hands of Time tribute to 9/11

343 Firefighters, 60 Police officers, and 2977 Lives lost 16 years ago today.  A hard day for America and something none of us will forget.

• Each cone was set 15 paces from the center light pole.
• 12 and 6 o’clock – 5 Burpees
• all other stations – 5 Merkins

The challenge:  Complete 6 laps around the Hands Of Time for a total of 300 Merkins, 60 Burpees, and 1.3 miles for roughly 2900 steps.   Extra stations, if time allowed, to get to 343 Merkins.

Mosey back to Mary

Mary: 

• 15 LBC
• 15 Mason Twist
• 15 Squirm
• 15 Bicycle
• 10 Heels to Heaven
• 1 Min Plank

COT: 

1. My first F3 workout was 5 years ago today at Highland Creek.  Stoli led the group that morning and we did 343 merkins, 60 burpees and a lot of running.  Couldn’t believe how tough it was, and how much fun I had.   I couldn’t pass up the opportunity to lead the group on this special day and somehow weave 300+ merkins, 60 burpees and a lot of running into the workout.   Yep,  this one sucked and should probably never be attempted again.   Maybe 5 years from now…
2. I counted about 6.5 laps.   Sound off below if you counted more.
3. Glad to see a few BRR runners out today.   Sounded like a great time and weather this year.

Have a blessed day!

YHC

• Escalade

Harrisburg, The Dawg House, White Lightning

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