October 23rd, 2018 By HongKongPhooey

4 Men came out, and with 75% improvement through the workout we ended up with 7, for a cool morning. It was a winging it workout that had lots of sets of 3 that went down like this…

Mosey to ticket house by football field:
Warmup: SSH x15, IST x10, WM x10 and then disclaimer.

Thang:
Mosey to parking lot by school:
3 trips across the parking lot with exercise on each end:
1st: 20x Merkins, runs fast as u c fit, 20x WW II (squats at your own pace if you finish early)
2nd: 20x Carolina dry docks, runs fast as u c fit, 20x WW II (squats at your own pace if you finish early)
3rd: 20x wide Merkins, runs fast as u c fit, 20x WW II (squats at your own pace if you finish early)

Mosey to wall of school by practice field:
1st people chair: 60sec reg, LL out 10 sec, 5 sec reg, RL out 10 sec

Mosey a ways around school, because it’s much more fun than sprinting across the field:
2nd people chair: 60sec reg, LL out 10 sec, 5 sec reg, RL out 10 sec

Mosey to 2nd court yard on back of school for another 3 sets of 3exercizes:
1st: 20x Incline Merkins, 20x each leg Mountain climber, (squats at your own pace if you finish early)
2nd: 20x Dips, 20x each leg Mountain climber, (squats at your own pace if you finish early)
3rd: 20x Decline Merkins, 20x each leg Mountain climber, (squats at your own pace if you finish early)

Mosey a ways around school
3rd people chair: 60sec reg, LL out 10 sec, 5 sec reg, RL out 10 sec

Mosey to the Band stair F3 workout spot:
3 laps up the stairs with squats at your own pace until everyone comes down

Mosey to bottom of hill near where we start:
11s until we run out of time:
start with 1x Burpee at the bottom, Quadraphilia up, with 10x jump squats at the top (Because PAX said “bring it”)
run downhill and increment up at bottom, and down at top to keep 11 count.
Repeat until we ran out of time…

Mosey to Mary
Mary:
LBC 19x (with a +1 to fix my mistake)
low flutter 20x
squirm 20x
low dolly 20x

Announcements:
– Speed for need at Santa Scramble in November. I’m sure slack will have details.

COT
thanks to Flip Phone who took us out.

Moleskin:
– Thanks for the opportunity to lead.
– Sorry I winged the workout.1st time I didn’t prep it
– F3 is an amazing group to be part of. Share the wealth

Harrisburg, The Ridge

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