October 24th, 2017 By BurVegas

15 men had a beatdown this morning at, of all places, a tennis court. Not as tough as a speedway or a rail yard but we still got some work in. However, the bigger message is the @Flipphone is leading some running workout Wednesday.  Before that though, here’s how today went down:

Disclaimer

Warm-o-rama

15 x SSH

15 x SSH, uhhh, IST

10 Yurpees

 

Up/Downs or Circle of Merkins or Circle of Pain

YHC started the down.  Hold for 15 men, then Up for 15 men

Merkins

Squats

Planks

CDDs

 

Mosey to Tennis Courts for a round robin tourney

 

On Court 1 – 1 Burpee

Bearcrawl to Court 2

Court 2 – 10 Squats

Lung walk to Court 3

Court 3 – 10 Merkins

Shuffle to Court 4

Court 4 (corner) –  Balls to the Wall + 10 hip slaps (modify = shoulder touch)

Bearcrawl to Court 5

Court 5 – 10 CDDs

Lung Walk to Court 6

Court 6 – Merkins

Shuffle back to start

 

Next round +1 Burpee, +10 Everything else

Next round +1 Burpee, +10 Everything else

Out of time and rush to Mary

 

Mary

Freddy Merc’s x 15

Squirm x 15

Pretzel Crunch x 15 x 2

 

COT

 

Annc:

There is some running workout tomorrow led by Flip Phone.  He’s not excited about it tho.

Harrisburg Shirt Order Is Now Open

• Order here:
• F3 Harrisburg The Ridge Pre-Order

 

Terrible Towel (DawgHouse) Offers Flu Shots

 

Harrisburg is Hosting Red Friday In November

• We will temporarily suspend Harrisburg Iron and Acceleration until December
• Pre-blast Here: http://f3nation.com/2016/11/14/red-friday-coming-to-meca-on-12216/

 

Harrisburg, The Ridge

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