March 3rd, 2018 By Wexler

7 of Harrisburg’s most dedicated showed up for Winter’s last gasp.  Thankfully the wind had died down and we just had to deal with the cold.  Didn’t seem to bother the Pax one bit as they shrugged it off and gave all they had to the beatdown

Warm Up
:

Mosey to lower lot
Disclaimer
SSH x20
IST x15
Windmill x15
5 Burpees OYO

 

The Thang:

Mosey to grab sandbags and back to Football field.  Which apparently is painted for multiple soccer fields at the moment so we improvised.

• Lunge walk holding the bag to your chest to the first blue line
• 10 Rows/10 Overhead lifts
• Drop bag and run down length of the field
• 10 Carolina Dry Docks
• Run back and pick up bag
• Repeat moving the bag all the way down the field

Mosey to Prison Yard

• 10 Leg lifts hanging from bar
• 10 Dips
• 15 Squats
• Run around the track to the opposite side bleachers
• 10 Incline Merkins
• 10 dips
• 15 squats
• Run back around to Prison Yard

Repeat X3

 

10 Squats

Pick up bags and head back down the field

• Lunge walk holding the bag to your chest to the first blue line
• 10 Squats/10 Curls
• Drop bag and run down length of the field
• 10 Plank Jacks
• Run back and pick up bag
• Repeat moving the bag all the way down the field

Return Bags

Side Shuffle down the field – switch sides at each Blue Line

Mosey down the trail to the pond

20 SSH

Run up the hill to the Pavillion

• 15 Side steps ups (each leg)
• 15 Decline Merkins
• 10 Plank Ins

Mosey for Mary.

Mary:

• LBC  X20
• Low Flutter X 20
• W X15
• Reverse Crunch X 20
• Freddy Mercury X 20

COT

Announcements:

• Spartan race coming up April 7th & 8th.  A lot of Pax launching on Sunday Morning.  Sign up under the ‘F3 Harrisburg’ Team and talk to @Clueless or @Kojak for info.
• Harrisburg 5K is 4/14.  This will be our first SpeedForNeed event of 2018 so lets post a strong showing for the home town.  Details here.  There will be a beatdown before the race at the Town Center starting at 6:30am (instead of the rail yard)
• Operation Sweet Tooth is having their Christina Latini 8k/2Mile walk on April 21st.  Details Here!
• F3 Whetstone Mentoring Initiative is starting up.  Official Launch will be right after a Regionwide Convergence at The Mineshaft (UNCC) on Saturday 3/10 at 7am.  Contact @Solocup for more information
• Special prayers for all the brothers out there running the Marathon!

Strong work out there everyone!  Great chatter out there this morning!  Really great hustle from everyone!  Way to keep pushing it @DickTracy while still recovering.

Thanks to all for coming out, pushing me, and allowing me the opportunity to lead!

Quote of the Day:

“Never give up…Never Give up…Never Give up!”  – Winston Churchill

Harrisburg, The Rail Yard

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