October 9th, 2018 By Scooter

15 guys made it out this morning to get… Better… Faster… Stronger. Good work by all!

I guess today was leg day. Not sure how I did not notice when writing the workout how killer a: hill run / monkey humper / lunge / burpee routine would be on the legs. But we made it!

Warm-up

• SSH x 20
• Yerpee x 5
• IST x 15
• Windmill x 10
• Merkin x 5

The thang 

Mosy to hill

• Round 1
  • Burpees on one side – count up to 10 by 1s
  • Monkey humpers other side – count down from 20 by 2s
  • x10 side lunges every time you cross the top of the hill
• Round 2
  • WWII on one side – count up to 20 by 2s
  • Merkins on the other sided – count down from 20 by 2s
  • x10 mountain climbers every time you cross the top of the hill

Mary

• LBC x 30
• Squirm x 20
• Low Flutter x 30

Announcements / Prayers / Praises:

• Speed for Need October 14th at Hit the Brixx. There will be beer! Get the details on Slack.
• Planning meeting for the all F3 meetup in January to honor our F3 brother who passed earlier this year will be next week. 10/16 at Hawthorns… I think.  Confirm date and location with Wexler if you will be going.
• Wexler noted that CPR is one of the most useful skills for runners. He is coordinating a CPR class. Contact him if interested. More to come on this.

Moleskin

So, on the new sexy Harrisburg F3 shirts what does O.H.I.M. stand for? Nobody at this morning’s workout knew.

I think H.I.M stand for High Impact Man. But what does the ‘O’ stand for? SoloCop, a little help here.

‘Overweight’ and ‘Old’ were suggested.

Harrisburg, The Ridge

---