January 7th, 2021 By FlipPhone

12 men decided to get up early and reset themselves physically and mentally this morning.  Too much insanity going on in the world and we’re thankful that F3 is still the same.  Show up and put in the work and you’ll be better for it.  Simple as that.

Nothing too special planned for this morning, but it doesn’t take anything complicated to get better.  We got in over 2 miles of running and plenty of mericans and LBCs for those doing the challenge. The workout went like this.

Warm Up

SSH x 20, IST x 15, Windmill x 12, Mountain Climber x 20, Merican x 10

Maybe one day YHC will change up his warm up routine, but not likely

The Thang

Indian Run around the parking lot to the wall to get warm

Balls to the Wall & Peoples Chair medley

First two rounds had some hip slaps mixed in because @Tumbler has been asking for them

Partner up

Combined 100 mericans & 200 LBCs

Those doing the 5s challenge can thank me, I accept free coffee

One partner runs to the poles and back while other does the exercise, cumulative counting

Suicides

Round 1 had 5 mericans at each line

Round 2 had 5 burpees at each line

Mosey to Tennis Courts

Bear crawl the length of a court, do 10 mericans and run back

Two courts worth.  Both courts have lines on both sides, in case people were wondering if this was a Tennis Field or Pickleball court.

Indian Run back to cars

Mary

LBCs x 20

Crunchy Frog x 15

1ish minute elbow plank

Announcements

Afton run challenge is this Saturday.  If you’re not running, you can still join us at the Wine Room at 10 AM.  Details are here.

Gremlin is Jan 30th.  There are lots of COVID protocols put in place.  Talk to @Wexler if you can help with parking or bring some of the supplies needed.

Extinction race will be coming up on Feb 20th and Idiot Run on March 6th.  Start training!

Moleskin

@Ricochet was killing it out there this morning.  He’s going to be fast for sure.  Nice work.

@Wexler may be good at chess, but I’m confident he knows nothing about Tennis or Basketball.  Bring it.

Only a little bit of heckling this morning from @Tumbler.  Guess he was on good behavior since his 2.0 was there.

Word is that @SSMinnow will be back out with us soon.  Glad to hear he doesn’t need that surgery after all.

@Pancake smoked @BirdCage in the suicide race to the finish.  Did you guys see that?  Embarrassing …

Harrisburg, The Ridge

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