July 14th, 2018 By Talladega

12 men thought better of sleeping in on a nice summer Saturday morning as the joy associated with an F3 beat down danced in their heads.  How can one miss out on an opportunity to sweat and huff and puff while having so much free fun?  Who really wants to go through the whole day without sore arms (I can’t reach my back) or sore legs (please, don’t make me walk down the stairs)?

7a on the watch, time for another edition of You vs. You.  That’s really what it all boils down to any way right?  It’s always ‘you vs. you’ when it comes to pushing yourself to do anything when the easy way is to lay there or quit or not show up at all.  Disclaimer given, time for fun!

 

Mosey to the parking lot at the field house- a little carioca, high knees and butt kickers mixed in.  Circle up for warm-ups

• SSH IC x30
• Wide-leg low-slow squats IC x15
• IST IC x16
• Windmills IC x14

 

Mosey to the dumpster as the starting line

• Run ~150ft, then do 50 burpees OYO
• If you need to rest, mosey back to the start and then return to continue with your count
• If you finish early, pick up the 6 for encouragement
• Finish together back at the starting line
• Repeat the process w/ 100 Merkins OYO

Mosey to the pull-up bar area just to have some grass vs. asphalt

• 150 WWII OYO
• If you need to rest, mosey to the field goal post and back to continue with your count
• If you finish early, pick up the 6 for encouragement

Mosey to grab some sandbags and then to the tri-level hill, partner up

• P1 stays at the bottom doing the exercise while P2 quadraphilias up the hill, regular back down, switch off
• 3 cycles up-and-down each person, chest presses at the bottom with sandbag; goal is at least 100 total per group
• 3 cycles up-and-down each person, curls at the bottom with sandbag; same 100 goal
• 3 cycles up-and-down each person, squats at the bottom with sandbag; same 100 goal

Dick Tracy had to bail out to be Super Dad (good choice)- better not have those kids show up late to the soccer game, especially if Mom finds out!

Mosey to return the sandbags, back to the parking lot, circle up for random exercises.  1 PAX calls an exercise for the group to do while he runs to the dumpster and back.  Upon return, next PAX calls an exercise for the group while he takes off running.  Repeat until everyone has a chance to inflict misery (ex. Klump calling diamond merkins while he runs) on the group.  Exercises in no particular order since YHC could not remember who went when and who called what- forgive me for the omission of someone’s exercise.

• Diamond Merkins
• J-Los
• SSH
• RBCs
• Plank shoulder taps
• Jog in place
• Squirm
• Dying Cockroach
• CDD
• Crunchy Frog
• ???

Mosey back to the cars for Mary

• Low flutter while sitting up, arms raised over head, 7x IC
• Low flutter while laying back on elbows, 7x IC
• Low flutter while laying flat on back, 14x IC

 

Recover Recover

 

Prayers/Praises/Announcements

• Escalade w/ the passing of his mother- pray for comfort and peace
• Old Spice’s wife and church group returning from mission trip in Mississippi- pray for safe travels
• Spauldini’s M w/ plans being made for treatments for breast cancer- pray for as little post-surgery chemo/radiation as necessary
• Pray it out

 

Moleskin

Good to have FNG JT out for his first F3 workout today, all thanks to Oz sharing the gift of F3.  While 50 Cent seemed to be quite popular (Starsky), 62 Cent (how much change he kept dropping, HKP I believe) was another option.  However, in the end it was NSYNC winning out over SexyBack (sorry Turftoe) as it was just too easy.  Welcome NYSNC to Harrisburg F3.

Great push as usual during the workout.  ‘Modify as necessary’ is always in effect and even if you couldn’t do the called exercise, there was no quit, always moving, always pushing.

The ‘you vs. you’ mantra is always easier with encouragement.  Nothing like a group of guys sweating it out collectively to make you want to keep going.

The circle exercises were a good time for random chatter.  I saw/heard more Richard Simmons references than necessary when it was time to jog in place.

Coffeteria is a great thing post-workout on Saturdays.  It is so good that Wexler even showed up after working out at another AO.  YHC witnessed once again that given enough time, any conversation can end up talking about poop.  See Starsky for more details if necessary.  There may be business opportunities available in the near future for Uber Potty (along with many other names that were suggested).  Gottashowtoknow!

Peace out homeys

Harrisburg, The Dawg House

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