January 30th, 2018 By Helga

It is Day 2 of the Iron Q. YHC arrived around 5:20 and temp seemed to drop with each passing minute. Wondering how many PAX would show up for a beatdown in the gloom. It was great to have @TarTar and @TimBits return for their second workout and receive their F3 Names. The mosey began with about 8 and an additional 6 or so PAX came roaring in to join the workout #StrengthInNumbers. YHC has been reading Mark Divine’s SealFit  and decided to re-mix the 5 Mountain Mission Challenge workout. Here’s how it went:

Mosey around the parking lot

Warmup

#Disclaimer

SSH x20 IC

Imperial Stormtrooper x20 IC

Mountain Climbers x30 OYO

Mericans x15 OYO

Don Quixote x20 IC (Thanks @DickTracy for the New York, New York theme song!)

Up, Up, and Aways x 20 IC

5 Burpees OYO

The Thang

5 Mountain Mission Challenge

5 Laps around the entire parking

Start at the apex (middle of parking lot by the football field) – 5 Burpees OYO

Run to right corner – 10 Plank Jacks OYO

Run to far right corner (by buses) – 15 Jump Squats OYO

Run to far left  corner (by buses) – 20  Carolina Dry Docks OYO

Run to left corner – 25 WWII Sit-ups OYO

Back to the apex – 5 Burpees OYO

Repeato 5x

Jailbreak sprint heats to Mary

Mary

LBCs – x20 IC

Low Dolly – x20 IC

Ws – x20 IC

Freddie Mercuries – x20 IC

Pretzel Stick – x15

Flapjack – x15

COT: Remember the 5 Mountain Mission Challenge is about developing physical and mental toughness to tackle life’s obstacles; while realizing that you have a team of people–like our F3 brothers–who will support you a long the way. #PressOn

Moleskin:

1) Great to see so many F3 brothers out today! Welcome to @TarTar and @TimBits — as F3 says “doesn’t get easier, but it will make you stronger.” Tclaps to all the PAX who completed the entire 5 laps (and reverse to pick up the 6) of  the 5 Mountain Mission Challenge @Exit54, @Clueless, @Fig, @Ti85 — sound off in the comments below if YHC forgot anyone.

2) Frost Bowl is this Saturday @HarrisburgRailyard at 7am. Bring your 2.0s and practice up on your punting!

3) HC with @SS Minnow for the Feb. 10 Wings of Eagle service project.

4) Harrisburg 5k/10k is April. This is a SpeedForNeed event so we need Pax support. See @Gapper for details.

5) Operation Sweet Tooth Inaugural race is coming on April 21. Details are at this link.

6) Still looking for runners/HCs for the Time Laps and BRR.  The Time-Laps 24-hour Relay Race deadline is coming up. The race takes place on May 4th/5th at the White Water Center and @Escalade needs HC’s for the 12 man team. More details Here! And the Blue Ridge Relay deadline is also coming up fast!  Talk to @FlipPhone  about this soon.

Harrisburg, The Ridge

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