September 20th, 2018 By Wexler

15 men came out to feast on a Cornucopia (thats a fun word to say) of exercises that were scientifically designed by Neil Degrasse High Tyson for maximum caloric burn, muscle efficiency, and studliness.

Warm Up
:

Mosey to the far parking lot
Disclaimer
SSH x20
IST x15
Windmills x10
Mountain Climbers x20

The Thang:

Mosey to the Portico

• 10 Monkey Humpers
• 15 Donkey Kicks
• 20 Dips
• Repeato x3

Mosey to the back of the parking lot

• 10 Plank Ins
• 15 Drop Squats
• 20 Carolina Dry Docks
• Repeato x3

Mosey to the Ticket Booth

• 10 Batwings
• 15 V Ups
• 20 Superman Pulses
• Repeato x3

Mosey to the Islands and moving down the parking lot

• 10 Burpees
• 20 Merkins
• 30 Mountain Climbers
• 40 LBC
• 50 Squats
• 40 LBC
• 30 Mountain Climbers
• 20 Merkins
• 10 Burpees

Mosey back to the far parking lot 

• 10 Side Squats
• 20 Reverse Lunges (total)
• 20 High Knees
• Repeato x3

Mosey back to the Islands

• Lunge Walk to first Cone
• Bear Crawl to next Island
• Repeato across the Parking Lot

Mosey to Mary

Mary:

• W X15
• Freddy Mercury x 20
• Low Flutter x20

COT

Announcements

• Two Speed for Need events coming up: 1) Susan G. Komen Race for the Cure Breast Cancer 5k on Saturday October 6th.  See @Exit54 for more information.  Click here to register!  2) Rescheduling of Hit the Brixx for Sunday October 14th.  See @Mandown for more information.  Preblast available here!  These are truly incredible events and I highly encourage you to attend.  It is amazing how much this means to the Track Commanders but honestly everyone running gets so much out of it.  Even if you are just running along with the chairs.  Really great events!  #whopusheswho
• The next Mineshaft/Harrisburg Qsource Grinder is this Saturday September 22nd at 8:30am @ Rocky River Coffee.  Great opportunity to explore the F3 philosophy.
• F3 Harrisburg T-Shirt Orders need to be in before Midnight on 9/23.  Impress that special lady in your life by clicking here to order yours today!
• Special thank you to everyone who participated in Adopt A Park.  It is a great way to give back and help our community!
• Special prayers for everyone affected by the Hurricane.

Strong work out there everyone!  Always impressed by the effort and #noquit on display!  Especially on these slow and steady days.   Thanks to all for coming out, pushing me, and allowing me the opportunity to lead!

 

Quote of the Day:

“We can complain because Rose Bushes have thorns or we can rejoice because Thorn Bushes have Roses” – Alphonse Karr

 

 

Harrisburg, The Ridge

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