June 10th, 2021 By Big Bird

13 men came out in the muggy gloom for a Big Bird beat down, 12 seasoned F3 vets with one FNG Scott, Welcome!

Warm up:

20 SSH in cadence

10 wind mills in cadence

arm circles ( for what’s to come)

The Thang

Mosey to practice field for:

Burp and Merk

Start with Burpees with 1 merkin , burpee with 2 merkins up tp 10 merkins built in.

Fire Drill

Everyone circle ups and chops their feet. Q yells fire everyone hits the ground rolls left merkin rolls right merkin and jumps up. The next person in line yells fire and repeat until everyone has had a chance to be fire chief. Good things we had a small group.

Al Gore shuffle left 10 squats, Al Gore shuffle right 10 lunges.

Mosey to hill for

BurpBack Mountain

Partner Up Partner 1 quadrillfilla up 1 squat run down  meanwhile partner 2 is doing burpees 50 has a team.

Big Bird’s Mile

Half the lot. Hill corner quadrafiila 20 squats corner 2 round the clock mekins 5 at 3 o’clock, 5 at 6 5 at 9 5 at 12o’clock. Corner 3 jump lunges 10 each legs corner 4 20 merkins.

Mosey to Mary

20 W’s in cadence

20 mason Twists in cadence

10 squirm in cadence

10 Pretzels in cadence

Moleskin

Always a pleasure to lead F3 Harrisburg, I hope all got something from this mourning workout. Smaller group  but I think that this I think was my biggest PAX as Q (13),  Should I read anything into that?  Anyway quality over quantity eh Solo?

Announcements:

• Deadhead’s Virtual 5k this weekend
• Coast to Coast Challenge is active if you want to jump in, join Slack channel
• FNG Scott Crew  Welcome Out Scott
• Congrats to Deadhead Today is his first F3 anniversary

 

 

 

 

The Ridge

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