November 13th, 2017 By Talladega

Seven dedicated men (or maybe seven who just couldn’t sleep past 5am) showed up to a beautiful soggy parking lot.  Nothing like starting the week off with a little F3 beat down in the wet!  YHC didn’t have anything too special lined up, just an attempt to keep moving and pressing for 45 minutes.  Disclaimer given and off we went.

 

Mosey thru the parking lot

• SSH x15
• Hillbillies x15
• Arm circles front and back
• Windmills x10

 

Mosey to the Walk of Fame

Starting at the bottom, heading up the walk to the circle

• 5 Lunges
• 10 Merkins
• repeat for total of 5 sets

Jog up to/around the circle, head back to the bottom

• 5 Lunges
• 10 Merkins
• repeat for total of 5 sets

Starting at the bottom, heading up the walk to the circle

• 5 Lunges
• 5 Yurpees
• repeat for total of 5 sets

Jog up to/around the circle, head back to the bottom

• 5 Lunges
• 5 Yurpees
• repeat for total of 5 sets

 

Mosey to the hill with the ticket booth and entry gates

• WWII x10 at the bottom
• Run up the hill to the entry gate
• Pullups on the handrails x10 (palms face away)
• Run down the hill to the bottom
• repeat for total of 5 sets

Starting at the ticket booth

• RBC x10 at the bottom
• Quadriphilia up the hill to the entry gate
• Curlups on the handrails x10 (palms face toward)
• Run down the hill to the bottom
• repeat for total of 5 sets

 

Mosey to the bathroom building

• Shoulder tap merkins x10
• Quadriphilia to the light pole (about 30yds)
• Prison yard squats x10
• Run back to bathroom
• repeat for total of 4 sets

 

Circle up for Mary

• Crunchy Frog x15
• Leg twist and tuck x15
• Sweat angles x10
• Aquaman x10
• 30sec plank to make it to 6:15

 

Recover Recover

 

Prayers/Announcements

• Cunningham family
• Santa Scramble this Saturday in Concord
• Turkey Day football at Harrisburg Park

 

Moleskin

As bad as I may feel some mornings heading into an F3 workout, I always feel better when I leave.  Granted, there’s some pain and aches but mentally it is a great way to start the day.  I appreciate the encouragement and the comradery.  There’s always room for more guys to come out and get your fill as well.  Don’t put those winter hibernation suits on just yet!

Harrisburg, The Dawg House, White Lightning

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