March 30th, 2018 By kilowatt

YHC rolls in at 0528 in the most comfortable temperature imaginable. Rain was threatened, but not delivered. 8 other PAX await. Flag in ground and DISCLAIMER

WARMARMA

Quick mosey around the HT parking lot, then all IC:

• SSH X 20
• MC X 10
• Windmill X 10
• Cotton Picker X 10

Back to CB for THE THANG

Pretty simple idea today. So simple, it fit on a small Domino’s pizza box:

20X (OYO) of the following:

• Squats (Goblet if you’re using regular weight, Sumo if you’re making use of the Rage brothers)
• Tricep Extensions
• Curls
• Lawnmowers (full set each arm)
• Swings
• Snatches (total of 20, because why not mix it up)

Run to the other end of parking lot and do 20X ‘mercians

Then repeat the cycle, but at 18…then 16….) The idea is to get down to 2, but YHC was working on 12 when it was time for MARY

All IC:

• Mason Twist (10X)
• Sit and Press (10X)
• W (10X)
• LBC (13X)

Recover…recover…Circle o’ Trust

Announcements:

• If you’ve got good 2nd F ideas – reach out to Bos (it’s in the weekly e-mail) – if you’re not getting the weekly e-mail, let us know in the comments.
• Whetstone. Though it’s started – the train probably hasn’t gotten rolling such that you’ll miss it. Sign-up is still active: Pre-Blast
• SAVE THE DATE: April 14th – Harrisburg 5K & 10K – Speed for Need will be present. Come out and show support. Even our “non-runners” are posting solid 5K times these day. Pre-Blast.
• Next Red Friday is April 6th at Skywalker
• F3MECA Challenge Patch Program – April 1. 10,000 Merkins over the month of April. $10 + 10K merkins = one patch. Make it happen, fellas
• F3Dads tomorrow 0700 at Davis Lake: 9000 Davis Lake Parkway, Charlotte, NC
• Q slots for April remain. YHC is challenged to 2 and 2 I will do.
• YHC is still in possession of the shovel flag

Prayer Requests:

• Sparknut: multiple family members
• Decaf’s wife
• MC’s Mom
• Heatstroke’s Dad
• Those travelling this week

Moleskin:

• The Rage Brothers were in heavy demand thanks to Pox, Sparknut, Heatstroke, and – quickly – Denali
• Said it once…I’ll say again…always great to see the 2.0s
• Loving the level of mumblechatter. I would say that my signature monotonous workouts are to encourage that and not a byproduct of my own laziness.
• Credit where it’s due: Burvagas of Harrisburg was where YHC stole today’s workout.

The LORD is my strength and my defense ; he has become my salvation. – Psalm 118:14

Bell Buster

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