October 16th, 2017 By FlipPhone

8 men took the #DRP and joined their brothers in the gloom to get stronger.  The humidity was still high, but that wasn’t going to stop us.  A few regulars were missing, but YHC won’t call them out.  @SoloCup, @Pharaoh, @Spauldini know who they are.

The rest of @F3Harrisburg and @F3DawgHouse don’t know what they’re missing.  This AO is huge and has an unlimited supply of pain.  If you haven’t been in a while or ever, come out and bask in its glory.

Here’s how YHC remembers it.

Mosey to #Warm Up

SSH, IST, Windmill, Mountain Climber, Merican

Timed partner Clap merkin ladder – @Clueless invention that never gets old

5-10-15-20

Merican’s at the bottom and squats at the top

Added a timer to it this time to make it more interesting.  12 minutes on the clock.  Go!!

We didn’t finish as a team in time … 20 burpee penalty!!

Some #mumblechatter about the timing being for 3 rounds and not 4 … next time we’ll run faster!

Mosey to the hill with cross bars at top

2-4-6-8-10 ladder

Dips, Pull-ups, Mericans

12 minutes on the clock.  Go!!

YHC tested the laws of friction on a wet handrail with a loose grip and failed.

Thankfully some sort of tuck-n-roll instinct kicked in and I didn’t get hurt bad.  Could have been bad …

Timing of this one was way too easy … next time it will be 8 minutes.

Mosey to Victory Circle

Everyone alternates 10 dips, 10 derkins, 10 step ups each leg while one Pax runs “over there” and back.  Next pax leaves when one arrives.

12 minutes on the clock.  Go!!

@Gamma and @Tumbler didn’t read YHCs mind to know where “over there” was and paid the price by running twice.

Pax finished in plenty of time so we sent @Gamma and @Tumbler to do it again at the correct distance.  You’re welcome.

Next time will be 10 minutes.

Mosey to the light poles

1, 2, 3, 4 burpees at each light pole on the way to Mary

Mary

Low Flutter x 25

1 minute ish plank until clock strikes 6:15

Announcements

Holiday events will be coming for events at the Orphanage.  Details will come from YHC and @Kojak

Lots of races coming up.  Santa scramble on November 18th, Roctoberfest half marathon, and many others.  Set a goal and challenge yourself.

COT

Prayers for the family that lost their teenage son to suicide.

Prayers for those in California, Houston, and Puerto Rico still suffering from disaster

Moleskin

Great work this morning.  The timer added a little extra incentive to keep the pace up.

Missed the rain by 5 minutes.  We timed it perfectly.  It should be in the 40s/50s tomorrow morning.  @Wexler can wear his same outfit again.

Good partnering with @T-Bone.  Glad you’re back in the Burg and you remember how awesome #WhiteLightning is.

 

Harrisburg, The Dawg House, White Lightning

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