June 4th, 2019 By SoloCup

29 Men came to #TheRidge to celebrate Six Years of F3 in Harrisburg.   Things quickly took a pretty Dark turn for YHC while designing this workout, starting with the Devils’s Warm Up, Moving on to Deconstructed Burpees and a Bunch of Sprints/Merkin Combo’s.  Here’s how it went down:

Warm Up

Slow mosey to the Bus lot

The Devil’s Warm Up

• Mount Climbers x 6/Merkins x 6, Repeato x 6
• SSH x 6/ Squats x 6, Repeato x 6
• 6 Burpees

The Thang

Mosey over to The Bull

Deconstructed Burpees

• 1 Squat
• 1 In/Out
• 1 Merkin
• 1 In/Out
• 1 Jump Squat

Station 1 = The Bull, Station 2 = Loading Dock, Station 3 = Cove 1, Station 4= Cove 2, Station 5= Cove 3, Station 6 = Practice Field

Repeato x 6 (increase reps by 1)

Mosey to The Wall

• Wall sits (60s)
• Sprint to other side and back
• 6 Merkins

Repeato x 6

Mosey to the Field in front of the Tennis Courts

• Jack Webs (Merkins) 1-6
• Jack Webs (Abs) 6-1

Mosey to the Cars for Mary

Mary

• Plank (30s)/Banana Boat (30s)
• Mason Twist x 15
• Low Flutters x 15
• Crunchy Frog x 10

6 Burpees

50 Merkins (Flag drop penalty for Dawghouse MQ)

Announcements

• Happy Hour Thursday 6/6 at Percent Taphouse (@Gamma and @Starsky have the Q)
• Meal Train for Meghan Rizzo (Click Here)  She Likes Reese Cups (Who Doesn’t?)
• @Parquet has his VQ at Kettlebells Friday 6/7
• Spreading mulch at Harrisburg Park (@Wexler has the details)

Moleskin

• A ton of #NoQuit out there.  It was great to see everyone (even a few that haven’t been out in a while)
• Sign up to lead (Click Here)  Still several spaces open for June
• @Practice wasn’t the only one slow on the pick up for the Six themed workout (he was just the only one who was honest about it)
• @Uecker has really stepped up his game.  Kind of inspiring to see how far he has come.  AO rule is if the Flag Drops, it’s 50 Merkins for the PAX who planted it.
• Thanks to the Dawgs who joined us for the Celebration.  Missed the “OldDawg” but I hear he is recovering from surgery. Get Well Soon @Pharaoh!
• #Tclaps to @IHOP on his promotion to Head Coach.  Let’s Go Out There And Win!
• I’ve said it several times, and I will say it again.  A huge thanks to @Gamma and the rest of the OGs for planting a flag in Harrisburg.  It has made (and continues to make) an amazing impact on my life.  Thank you for all of your work starting (and running) this thing of ours six years ago.

Keep Pushing,

SoloCup

Harrisburg, The Ridge

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