May 31st, 2018 By Scooter

Opening question… this YHC wants to know if it is a requirement that back blasts be written in the 3^rd person?  And if this YHC switches narrative perspective within the back blast is this YHC’s grade reduced?

Without his standard laminated list of exercise, this YHC felt a little unprepared to lead this a.m.  But, based on the amount of grumbling and sweat from the 13 PAX in attendance, this YHC thinks the mission of solid workout was achieved.

Here’s how it went:

Warm-up

• SSH x 20
• IST x 15
• Windmill x 10
• Squat around the circle x 2
• Merkin around the circle x 2

The thang 

Four times across the parking lot (1st – bear crawl, 2^nd – crawl bear, 3^rd – gorilla shuffle, 4^th – gorilla shuffle other side)

4 workout stations in each crossing

1. Bobby Hurley x 20
2. LBC x 20
3. Body Builders x 10
4. Curb Dips x 20

Mosey to hill.  5 merkins side one…run to other side… 5 merkis… repet until 6:10

Mary

• Mason Twist x 25
• Low Dolly x 15
• Squirm x 20
• J Lo x 15
• LBC x 20

Moleskin:

• Hard work from all on a muggy and humid morning. Unfortunately doesn’t look like this weather is going away anytime soon… summer is here.
• Thanks given for a positive progress report on @Spaulidini’s wife, Brandy, continued prayers for their family for what is ahead
• Red Friday is this week at Stallings Road Park in Harrisburg. It’s a kettlebell workout so bring a weight (i.e. kettlebell, barbell, cinderblock, jug of mayonnaise, etc…)
• 7/4/18 Speed for Need is celebrating the one year anniversary of their inaugural race. The American 4 Miler.  See this pre-blast from Nash.  http://f3metro.com/2018/05/30/pre-blast-speed-for-need-american-4-miler-7-4-2018/
• Remember that throughout the summer RoadWarrior and WarriorOne(Broga) will be held at the Abbington Poolhouse
• Adopt-A-Park is on! The tentative plan to help the first two weeks of June. Anyone interested has to fill out a waiver. Send @Wexler an email if you are interested
• F3 Harrisburg’s 5th year anniversary beatdown is 6/16. We will be serving coffee and bagels. We need help serving and Qing. See @SoloCup for the details
• The Family Cookout is 6/16 as well. An Evite went out last week.  Reply even if you don’t plan on showing up
• King Tiger 5k is this Saturday, 6/2, at 7:30am.  Run to support Speed For Need.  Discount code “F3” http://runforyourlife.com/kingtiger5k/

“Your hand can seize today, but not tomorrow; and thoughts of your tomorrow are nothing but desire. Don’t waste this breath, if your heart isn’t crazy, since “the rest of your life” won’t last forever.”

Omar Khayyám

Harrisburg, The Ridge

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