June 16th, 2018 By SoloCup

53(ish) men stepped into the humid Gloom to celebrate 5 years of excellence at Harrisburg.  Here’s how it went down.

Warm Up (Solo Cup)

Mosey to the Soccer Field in front of the Main Stage

• 20 SSH
• 15 IST
• 10 Windmills
• 5 Burpees

The Thang

Some semblance of the following

Mosey to the different stations

Station 1: (Exit 54)

Heart Rate Hill Ladder

At the bottom of Heart Rate Hill, 20 Mericans, then run to the top, 2 bench dip
Repeato 18-4, 16-6, etc til reach bottom of the ladder

 

Station 2: (Flip Phone)

The Library

Air squats while waiting in line

• Round 1 – Reverse spiderman Mericans up the steps
  scale the hand rail down the ramp – Hands and feet on opposite sides
• Round 2– Reverse spiderman Mericans up the steps
  Bear Crawl down the ramp
• Round 3 – Incline Mericans up the steps
  Lunge walk down
• Round 4 – At the island where the flag is, partner up. One partner does burpee broad jumps while other partner runs around the circle. Trade when partner catches up. One lap burpee broad jump, one lap of Lunge walk while other partner is running

Station 3:  (Kojak)

Teams of 3

#1 does 5 pull -ups while #2 bear crawls and #3 reverse runs around the track.
When done, #1 runs to #2 then bear crawls. #2 runs to #3 then reverse runs. #3 runs then does 5 pull-ups.  Continue this rotation until time is called

Mosey back to the lower parking lot

Mary (T Bone)

• LBC x 20
• Squirm x 20
• Crunchy Frog x 20
• Pretzel Crunch x 15

Announcements

• F3 Dads next week 6/23  at 9 AM in Rolling Stone
• QSchool 0600 at Harrisburg Park 6/30
• July starts the MeCa Triple Threat Challenge.  Deuce has the details.  Patches will be ordered for past challenges at the end of the June

Moleskin

• Thanks to Kojak, Exit54, FlipPhone, and T-bone for leading today’s workout.
• A huge thank you to everyone that came out to celebrate this momentous event with us.  We are grateful for your participation.  We spent a little extra money and set up the main stage for this event.  Wexler, that is why your dues went up this year.
• No one ever said we were the most organized bunch in the Burg.  Just a group of hard working men making a difference in our small corner of the world. #SorryForStations2And3
• When’s the #DawgHouse Anniversary again? # CantWaitForMyInvite
• FNG Jason come back this week and we will get you a name.
• I know I’ve said it before, but I am eternally grateful to the men of F3Harrisburg.  The impact you’ve made in my life is amazing.  I especially want to thank Gamma, Starsky, Escalde, and Schedule C for seeing a need then taking the initiative to make it happen

Keep pushing

 

 

Harrisburg, The Rail Yard

---