July 10th, 2018 By Wexler

11 of Harrisburg’s most tenacious came out this morning to help celebrate my 1 year anniversary/Rookie of the Year Award Ceremony.  YHC only had about 4 hours of sleep and was most likely speaking gibberish, but the Pax brushed that aside and played along as I tried out something new.

Warm Up
:

Mosey to the hill
Disclaimer
SSH x20
IST x15
Windmills x10
Yurpee – 5 OYO
Burpee Lap – Run around the parking lot/5 Burpees at each corner

 

The Thang:

Starting at the bottom of the hill

• 10 Decline Merkins off the curb
• Run up the hill
• 15 Prisoner Squats
• Run down the other side
• 10 Decline Merkins off the curb
• Run back up the hill
• 15 Prisoner Squats
• Run back down to the beginning
• Repeato X3

Mosey to the other end of the parking lot

AMRAP Bucket Challenge

One bucket set up with Pax, another bucket set up half way down the parking lot

Line up next to each other facing the far bucket and begin AMRAP SSH.  Pax on the end of the line runs down to the bucket, retrieves a ball with the next exercise written on it,  runs back and shouts out the exercise as the next in line takes off.  Repeat through the line as we cycled through a mix of the following exercises:

• SSH
• Burpees
• V Ups
• Plank Jacks
• Plank Ins
• Carolina Dry Docks
• Merkins
• Plank
• LBC
• Squats
• Apolo Ohno (@Tartar killed this explaining ‘I watch the Olympics’)
• Mountain Climbers
• Monkey Humpers
• Reverse Lunge
• Finish by doing 20 reps of last exercise

Mosey back to the hill

• 10 Tricep raises off the curb
• Run up the hill
• 10 Side Lunges (each side)
• Run down the other side
• 10 Tricep Raises off the curb (flapjack)
• Run back up the hill
• 10 Side Lunges each side
• Run back down to the beginning
• Repeat X3

Mosey back to the original Bucket

 

Repeat AMRAP Bucket Challenge

 

Mosey back to camp for Mary

Mary:

• LBC X10
• Reverse Crunch X10

COT

Announcements:

• Streetlight 5k Friday July 13th.  This is a #SpeedforNeed event and would love to have as many guys out there as possible  Sign up Here!
• Prayers for everyone traveling including @DickTracy and @OldSpice’s better halves, @Gapper and his family, and @Helga down in Cape Town
• There is a Pre Back Blast coming out for some important F3 meetings coming up.  See @Practice for information.  I wish I could explain that better but as questions started swirling I just got more confused.
• @TarTar’s Virgin Q is on Thursday at the Ridge.  Come on out to support him!
• Just throwing it out there but I have a lot of medical equipment I am donating within the next week.  If anyone knows someone who needs it or someone from their Church, let me know.  I have everything from Walkers, (an old but still working) Electric Wheelchair, and a Tempurpedic Adjustable Bed.  Would love to have it go to someone in the community who needs it.  Otherwise Salvation Army is taking it next week.

Strong work out there everyone!   Thanks for putting up with me as I try out new things.  Great to have @Clueless, @TBone, and @PapaJohn back from vacations and not skipping a beat.   Also great to see the consistency of guys coming out like @DickTracy, @Practice, @TarTar and @Pocahontas.  Keep it up!  Way to kill it as always @Bull, @Scooter, and @Exit54!  @Scooter if you love the White Water Center that much, do not let @DickTracy try to bully you into getting the Carowinds Annual pass!  You do you brother!

It was one year ago today that @Papajohn dragged me out for my first beatdown.  I couldn’t run a mile without stopping.   Since then I have run everything from 5ks to 10ks to a Half Marathon, a Spartan Sprint, and am preparing for a Spartan Super and a potential Triathalon.  I have lost 40lbs and have been able to give back to the community through #SpeedforNeed, work at the Orphanage, and #adoptapark.  I have also had a lot of laughs, gotten tips on my Bermudagrass, had someone walk me through fixing my wifi, received advice on numerous home repair projects and gotten through one of the toughest times of my life in losing my Mom.  I can’t tell you all how much I appreciate being part of the gang and all of your support.  Thank you!  #F3counts in so many ways so make sure you get out there and stay out there!

Thanks to all for coming out, pushing me, and allowing me the opportunity to lead!

Quote of the Day:

“Our greatest weakness lies in giving up.  The most certain way to succeed is always to try just one more time.” – Thomas Edison

 

Harrisburg, The Ridge

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