November 2nd, 2017 By SoloCup

It was an awesome morning for the 15 men that decided to come out and get better.  Beautiful weather and great fellowship.

Here’s what we did:

Warm Up

• SSH x 15
• IST x 15
• Windmills x 15

The Thang

Run a little (no man left behind) then do the following sequence:

• 5 Burpees
• 10 Merkins
• 15 Mountain Climbers
• 10 Donkey Kicks
• 10 CDD
• 10 Prison Squats
• 10 SSH
• 10 Lunges
• 10 LBC
• 10 Crunchy Frogs

Repeato x 10

Not quite enough time for Mary.

Announcements

• Red Friday starts this Friday 11/3 – Bring weights if you have them
• Santa Scramble on Saturday 11/18 in Concord. (register by 11/4).  Sign up today as the team with the most attendees can win $1000.  Make sure you register under ‘F3 Nation’ to be counted.
• Bradford Park Turkey Trot on Saturday 11/18 in the morning. (register by 11/4) Do both
• The Hillbilly workout will start December 1st at the Bradford Park Pool House.

Moleskin

1. Not a whole lot of #mumblechatter out there today.  Just men, putting in work.
2. Sorry I pulled a @SunDial (whose he???) and ran a little over. Had to double up on the last set just to get them in.  Glad we did.   Time flies when you’re having a good time.
3. Great to see @Chaos come out on a week day.
4. Prayers for the family of Yasmin’s (@MGamma) friend and a thank you to a Gracious God for finally allowing her a respite from the battle with Cancer.

God is our refuge and strength, an ever-present help in trouble. Therefore we will not fear, though the earth give way and the mountains fall into the heart of the sea, though its waters roar and foam and the mountains quake with their surging.   Psalm 46:1-3

 

Keep Pushing,

Harrisburg, The Ridge

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