June 10th, 2019 By Wexler

8 men braved about 90% humidity to start the week off strong!  YHC hasn’t been out to White Lightning in a bit, let alone Q it.  Started to get slightly intimidated when the Pax that showed up included two Master Q’s, one of the OG Godfathers of Harrisburg, a Multi year F3 Meca Ironman Award winner, a Multi year F3 Meca Respect Award Winner, A guy who smokes everyone without ever breaking a sweat, and a guy who has more #noquit in him than I thought was humanly possible.  After a few deep breaths to psyche myself up, we got into it!  

Warm Up
:

Mosey to the far end of the hill ramp
Disclaimer
SSH x20
IST x15
Windmill x10
Yurpees X 5 OYO

 

The Thang:

• 10 Burpees
• Run up the hill
• 15 Squats
• Run down the other side
• 20 Merkins
• Run back up the hill
• 15 Squats
• Run back down the beginning
• Repeato X3

Immediately @Uecker provided us with his free ‘Whine.’  ‘The Pre Blast DID NOT mention Burpees!  Why are we doing Burpees!’  Then the Humidity kicked in and we all realized Burpees were the least of our problems while running up this Hill.  @Clueless had the great idea of calling the audible and hitting up @Astrovan’s pool.  If only it were closer…  YHC realized that he left his gloves in the car and had to break off to go and get them.  Couldn’t be blackballed from Hollywood for showing up with callused hands!

Mosey over to the ramped entrance. Have the Pax line up facing the hill

First Pax (@flipphone..er I mean @Gamma) runs up the hill, 10 Pull ups, run back down.  The rest of the Pax engaged in a series of exercises that switched up whenever the next Pax took off.  Ran through an assortment of the following exercises.  Then Repeato’d

• SSH
• Decline C.D.D
• Squats
• Plank
• Reverse Lunges
• Boat
• Mason Twist
• Forward Lunges
• Plank Jacks
• High Knees
• Merkins
• Low Flutter

By this point the sweat was just flying off of us in every direction.  SSH’s were just us throwing sweat into our faces and the guy next to us.  It was pretty gross until we all noticed the strong aroma of suntan lotion and Rum wafting off @Flipphone upon his return from Vacation.  Many other things happened on this hill from a Code Brown, a Stink eye, a call to leave the six behind, and a ton of hard work with rivers of sweat running down the ramp behind us.  but you got to #showtoknow

 

Mosey back to base

COT

Announcements:

• Q Source Grinder needs Q’s.  See @Practice about signing up.  These are a great bonding experience and its completely written out for you.  The conversation runs itself and there really isn’t much for you to do other than guide it.  Sign up today!
• Both Harrisburg and Dawghouse need Q’s to sign up for June.  Dawg House has 2 spots left open and Harrisburg has 4 (if you don’t count Warrior One)  Rumor has it that @Uecker is planning something called Burpeepalooza for the days not taken.  Sign up Today!
• Please keep the Rizzo family in your thoughts and give anything you can to help.  Sign up here!
• Adopt A Park Mulch A Day is coming soon!  Waiting on the actual date from the park

Great work out there everyone!  Today was a showcase for me about what makes F3 so great!  Ton of hard work and #noquit out there, a lot of encouragement and support, always picking up the six, and of course a bunch of laughs.

@Rerun was killing it and acting as if we weren’t running up a hill..or that it was hot or humid.  @Flipphone didn’t skip a beat while laying on a beach all week setting a PR for number of Pina Coladas in a hammock.  @Clueless keeps saying he is recovering from an injury but you wouldn’t know it from the hard work he is putting in!  @Minnow seems to get faster and stronger with every workout!  @Gamma is starting to look like the Runner that he is after shrugging off his Ruck sack for the next few months.  After @Uecker got out his feelings on Burpees, he jumped right in an crushed it!  @Turbine pushed hard from start to finish, telling us it would take him a while to get up the hill and then destroying it!

As always, thanks to all for coming out, pushing me, and allowing me the opportunity to lead!

Quote of the Day:

“Sharks don’t complain that its Monday.  They are up early, biting stuff, chasing things, being scary, and reminding everyone that they are a bad ass shark.”

– Numerous scholars have attributed this quote to a variety of people.  From Eleanor Roosevelt, Plato, William Shatner, William Sharkspeare, TigerShark Woods, Phish, Aquaman, Samuel L. Jackson, and many others!  The point is, don’t complain about what you have to do.  Attack it with everything you have and show the world just who you are!  Be a Shark in a world full of fish!

Harrisburg, The Dawg House, White Lightning

---