March 6th, 2018 By SoloCup

I’ve said it time and time again, if your looking for a place to get your work frustration out, go Q a workout. So, 20 men showed up in the Gloom and, for whatever their reasons, needed to be punished by an angry and irritated YHC,

 

It went a little like this:

 

Warm Up

Mosey over to the Suicide lot

• 10 Bobby Hurleys (added the floor slaps x 3 for each rep)
• Mountain Climbers x 20
• Merkins x 10

The Thang

Mosey on down to the bottom corner of the lot

10 Burpees

Mosey on up to the top corner of the lot

10 Burpees

Mosey over to the far end of the Bus lot

• Lunge walk up the loading dock
• 10 Burpees
• Repeato

Mosey back down to to the Portico 

Break into two groups

• Group 1: Steps Ups x 30 (each leg)
• Group 2: Squats AMRAP
• Flapjack

Mosey over to the side of the practice field

• 2 minutes of Peoples Chair (alternate lift right and left leg)
• Lunge walk halfway across the the field, sprint the rest of the way
• repeato

Mosey over to the far end of the Bus lot

• 10 Burpees
• Bear Crawl up the loading dock
• Repeato

Mosey over to The Ridge (dodge the student driver)

Circle up for 10ish Minutes of Merkins

• 10 Merkins for 1 minute
• Repeato x 10

Q’s note: this ended up being 8 minutes of Merkins, but we still did 10 rounds

 

Mosey over to the cars

Mary

• LBC x 15
• Squirm x 15
• Crunchy Frogs x 15

Announcements

• @BanjoBoy is looking to spend some of that #BankerMoney for someone’s kid to mow his .25 acre yard. #CantHideIt
• 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 YHC for more information
• Prayers for: @Posh’s Father, @Wexler’s Mother, and The Cunningham family

Moleskin

• Great turn out today.  I’m really grateful @Oz decided to recommit himself to Excellence.  Need to get a few more back out here too.  Tell your friends
• There may or may not have been discussion regarding the growth of a 3rd nipple and making sure some things last twice as long #4MinutesIsMoreThanEnough
• I had an executive coach tell me once that it’s important for those of us with, let’s say “poor impulse control as it pertains to emotional outbursts”, to get up and vigorously exercise early in the morning before work. The reason being that you will be too exhausted to get really mad at anything that happens throughout the day.  Still good advice.

He who is slow to anger is better than the mighty, and he who rules his spirit, than he who takes a city. Proverbs 16:32

Keep Pushing

 

Harrisburg, The Ridge

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