February 23rd, 2019 By Talladega

Rain- imagine that!  YHC looked at the forecast and to be honest, was tired of rainy days so I thought about a workout that would keep us somewhat dry.  The thing that came to mind was a simple list of exercises that could be done as a group and under shelter.  Call me weak but I thought it was clever.

As 7a approached, to my delight 5 tough men who obviously had no problem being in the rain showed up.  Quick disclaimer given (even though there were no first timers present) and off we went into the gloom.

Mosey down to the lower parking lot

• SSH x15 IC
• Windmill x10 IC

• Hang from the bar for a 10 count
• 10 pull-ups

Mosey to the shelter near the railroad tracks and old post office.  This is where the real event took place.  Each of the exercises below were called out and we did 10 reps each (some were single count like merkins and burpees while others were 10-count for each leg/side like lunges and mason twist).

• Burpees
• Low flutter
• Dips
• Merkins
• Lunges
• IST
• RBC
• Wide merkins
• Low dollies
• Side lunges
• Mountain climbers
• Pretzel crunch
• **About this time there was some chatter about there being like 72 exercises or something, followed by the idea that YHC simply went to F3 Nation and downloaded exercises.
• Staggered merkins
• Box cutter (or ball rollers- think about it)
• Squats
• Plank jacks
• Pretzel stick
• Hand release merkins
• Dying cockroach
• Sumo squats
• Yurpees
• Freddie Mercury
• Jack webbs, 1:1 ratio for 1-10 reps
• **This exercise appeared to be the favorite of the bunch.  Nearly speechless in awe and wonder by the time we finished
• Mosey a lap around the post office area
• Table tops
• Jump squats
• Hillbillies
• Mason twist
• Shoulder tap merkins
• W’s
• Bobby Hurleys
• SSH
• Crunchy frog
• CDD
• WWII
• Step ups
• LBC
• Incline merkins
• Leg lifts
• Decline merkins
• Burpees
• Mosey a lap around the post office area

At the conclusion of said sequence, that made for a total of 400 reps in about 30 minutes- not too shabby!  The downside is there was plenty of time left for more fun.

Mosey back to the pull-up bars

• Hang from the bar until all arrive (or until you feel the urge to say ‘uncle’)
• 8 pull-ups
• 8 squats
• 8 pull-ups
• 8 squats

Mosey back toward the cars and under the other shelter

• Burpees x10
• Low flutter x10 each leg
• Dips x10
• Step ups x10 each leg
• Sumo Squats x10 each leg

Time for Mary

• Mason Twist x10 IC
• Roslitta x10 IC
• J-Lo x10 IC
• Brazilians x10 IC (hope I did the Concord AO justice)
• Abs w/ Habs, 2 sets
• Plank until 8a

Recover Recover

Announcements/Prayers

• Wexler leading the Harrisburg Park Day efforts this week, Thursday or Friday- keep watching Slack for more definitive details
• Food Pantry collections still going on in the Harrisburg vs. Dawghouse challenge; last collection day is next Saturday 3/2
• Prayers for the YETI participants
• Prayers for a friend of Wexler battling alcohol
• Prayers for a friend of Dick Tracy’s daughter with eating issues

Lock shields and pray it out- AMEN!

 

Moleskin

I should never be amazed at the way guys show up for F3.  Blistering heat, sweltering humidity, snow and ice, or drenching rain and guys still show up to encourage and support and work to get better.  Pharaoh joined YHC for a pre beatdown Bull Run or else it would have been cold, wet, AND lonely slugging through the street puddles.  Then Wexler, Tater, Wildcat, Chaos, and Dick Tracy showed up for the beat down- that’s 5 more guys than I thought would show up to be honest.  Just a sucky day to be outside BUT you still showed and I appreciate it.

The mumble chatter during a Harrisburg workout is always enlightening.  It seems like the topic of the day was football.  From Kraft to Kaepernick, it was like being on the set of NFL today.  I did not realize that Charlotte had an arena football team but DT knew about it.  I also didn’t know Wexler was really a Detroit Lions fan even though he’s from New York (didn’t think that was possible).  Chaos was open and honest about his football feelings- always good to see him open up vs. suppress what he really thinks.  Wildcat being from Minnesota could only hypothesize why the Vikings are the way they are- believe something about strength of schedule came up.  It seemed as if Tater just took it all in and listened.  Or maybe with Chaos and DT it was just too hard to get a word in there any way.  Regardless, as usual, never a dull moment even if the workout sucks or the weather stinks.  You can always learn something by showing up with this crowd.

The Dawg House, The Rail Yard

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