February 8th, 2018 By Kojak

14 of the Harrisburg select came out on a moist morning to get in some work before most are rolling out of the fartsack.  These guys showed up and were ready to get going so off we went.  Things went like this…………………..

 

WARM-UP

IST x 20

Arm circles

Seal claps x 20

 

THE THANG

Partner up:  1ST ROUND:P1 begins to bear crawl while P2 backward runs around the median to catch up with P1 and then flapjack.  Keep going until bear crawl reaches the other end of the lot.

2ND ROUND:P1 crab walks while P2 runs around the median and then flapjack.

 

SUICIDES

Backward run 2 lines and then forward run 1 line and do the following exercises.

1ST ROUND:  Merkins(start with 5 reps and increase by 5 each line)

2ND ROUND:  Mountain climbers(start with 5 reps and increase by 5 each line)

 

Nothing different this round but just ol’ suicides.  Start with 5 flutter kicks and increase by 5 at each line.

 

MARY

Low dolly x 20

Switch it up and the ruckers passed their rucks to the person to their left.

Box x 12

Pass the ruck on

Freddy Mercurys x 20

 

Count-off and Name-a-rama

 

Prayer requests:  For Waterbear and his family over the loss of his father.

 

COT

 

ANNOUNCEMENTS:

–Wings of Eagles Ranch this Saturday – they do good things there, come check it out. Preblast link: https://f3-meca.com/2018/01/18/preblast-feb-10-wings-of-eagles-ranch-needs-mecas-help/.  Keep an eye out on Slack in case this gets cancelled because of rain.

–Harrisburg 5/10K Run.  Reach out to @Exit54.  This is a Need for Speed event and they’re looking to fill one of the chariots.

–Spartan Sprint April 7-8 at Porter Farms in Mt. Pleasant.  Clueless is running Sunday and starting a team called F3 Harrisburg.  Get signed up.

 

MOLESKIN

–Good to see Bull and Posh back out in the gloom.  Seems like it’s been awhile but good seeing you guys back.

–Great to partner up with Helga and get it done.  Thanks for the push brother!!!

–Tclaps to fellow ruckers Gamma and Gapper.  Lots of DFQ with these two.

–Thanks to all you guys for coming out and keeping YHC on his toes.  Go make it a great day!!!

 

Harrisburg, The Ridge

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