November 15th, 2018 By Scottie Altschuler

When I showed up, there were 5 guys sitting in their cars like the rain was going to somehow magically stop. It didn’t.  At 5:28 Solo Cup was pointing at his watch and claiming the rain wasn’t that bad, but we were not pulling a Rerun special! 5:30 mosey over to the covered area to begin our workout.

– Disclaimer – We are a peer-led, zero-cost non-profit work out group, we are not professionals and do not claim to be. Preform each exercise safely and modify as needed. By participating in an F3 workout, you assume all the risk associated with doing so.

– Warm Up
o 1 Mountain climbers x 10
o 2 Imperial Storm Troopers x 10
o 3 Crop Pickers x 10
o 4 Windmill x 10

– The Thang – Lets stay dry
o Partner up
 1 guy Side Straddle Hop – 1 guy Merkins
• 30 per guy to 120
 1 guy Lunges – 1 guy WW2’s
• 30 per guy to 120
 1 guy side straddle hop – 1 guy squats
• 30 per guy to 120
 1 guy Lunges – 1 guy dips
• 30 per guy to 120
 1 guy side straddle hop – 1 guy Burpes
• 10 per guy to 60
 1 guy Monkey Humpers – 1 guy crunchy frogs
• 30 per guy to 120
 1 guy reverse crunches – 1 guy high knees
• 30 per guy to 120
o Goal is to not stop moving even with the modify
– D-O-M-I-N-O-S – This is a Bullseye special from the doghouse that we all LOVE! LOL!
– Mary
o Plank Jacks
o Box Cutter
o Squirm
o Kojack – Low Mary
o Exit 54 – Scissor alternating legs
o Tar Tar – Crunchy Frog
o Solo Cup – Can’t remember
o Practice – W’s
o Rib Shack – reverse crunches

– Announcements – Santa Scramble – Saturday, Exit 54 and Uecker doing the Turkey Trot at Bradford Park on Saturday too!  Football game on thanksgiving, bring the 2.0’s.  Orphanage donation coming soon for some kids that could really use some holiday cheer!
– Prayers for Weckler’s friend, @BanjoBoy’s wife (Malory) in your prayers as well.

– Moleskin-  YHC def. needs somemore PRACTICE with the cadence. Starting Position Move, in cadence, Exercise, was said a lot by the group, lol! A ton of no-quit today. Glad to have Rib Shack visiting to complete his passport. I don’t think I have ever seen Kojak run out of breath, but I think we came close today! Overall it was a great workout, I wasn’t sure if I had planned enough for the back up work out, but it turned out to be right on the money. Thank you for the opportunity to lead, looking forward to the next one, and hopefully it is a little dryer!

Harrisburg