June 14th, 2018 By Kojak

17(eventually 18) of the ‘Burg elite rolled out of the fartsack and headed out to The Ridge to better themselves and each other.  The plan was to make the PAX push themselves so it went like this……………..

 

WARM-UP

SSH x 20

Windmills x 15

 

THE THANG

3 minutes of running and making sure that the PAX stayed together.

1 minute(or a little more) of AYG of the called exercise.  They included Merkins, Flutter kicks, Plank jacks, LBC’s, etc.

This continued until time was called by the Q.

 

MARY

Crunchy Frog x 30

Squirm x 10

 

Count-off and Name-a-rama

 

ANNOUNCEMENTS

–Come out for F3 Harrisburg’s 5 Year anniversary convergence this Saturday at 7:00 am….stay for coffeeteria……then head to Gamma’s house for the annual summer party at 2:00pm

–Wexler is heading up F3 Harrisburg’s involvement with the adpot-a-park program. Two additional Pax are needed to help at Harrisburg Park on June 19.

–We will also have a Q-School at 6:00 am on Saturday 30 at Harrisburg Park. Please take advantage of this opportunity and take the step to Q some workouts.

 

PRAYERS

–For Spauldini’s M who has surgery today.  Prayers for a safe procedure and quick recovery.

 

MOLESKIN

–The plan was to keep the PAX moving and think we got in somewhere between 2.5 and 3 miles(YHC had some phone issues).

–Thanks to everyone for making sure that the PAX stayed together and picking up the six.

–Props to DT for his coonhound senses and finding us on campus.  Hate you had to leave out early but don’t need so much information next time.

–Welcome out to Photon and MASH!!!!  It appears that MASH posting apparently is tied to Turftoe coming out so keep it going.

–Good to see the form cops out this morning.  Thought I heard Solocup call out a couple of guys.

–Tclaps to the Speed guys for their pre-workout training.

–Thanks to Gamma for the pre-ruck.  I needed to get back out and get some miles under weight.

–Sorry Scooter but tried to keep the workout title clean.  Hong Kong says what he is thinking but guess we’re all just dirty minded.

–Got a bunch of flak about the amount of running from Flipphone???

 

 

 

 

 

Harrisburg, The Ridge

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