Surprise Anniversary Day
All Harrisburg BackblastsSeptember 24th, 2021
Nine PAX joined your Q for some heavy metal fun on what he later realized was his 8th F3 Anniversary Day…
WARM-UP:
- Mosey to the tennis court end of the parking lot, COP
- Recite the F3 Mission and Disclaimer to remind us all why we’re here
- SSH x 20 (IC)
- Windmills x 10 (IC)
- IST x 20 (IC)
- Upper arm stretches
- Arm Circles
- Moroccan Nightclubs
- Mosey back to the circle
THE THANG:
Four rounds, three lifts each round, start at 10 reps each lift, then repeat at 9 reps, then 8… so on until you reach 1:
ROUND 1:
- Bent-Over Rows
- Upright Rows
- Reverse Skullcrushers
- Run to the tennis court end and back
ROUND 2:
- Deadlifts
- Curls
- Overhead Presses
- Run to the tennis court end and back
ROUND 3:
- Lawnmowers (left handed)
- Lawnmowers (right handed)
- Chest Presses
- Run to the tennis court end and back
ROUND 4:
- Kettlebell Swings
- Sumo Squats
- Figure 8’s
- Run to the tennis court end and back
Finish up with 60 seconds of the Boat, and 60 seconds of the Squirm
Prayers for the Allen family who lost their son to suicide. @JD had coached him growing up.
MOLESKINE:
Sitting here just now and filling in the “Workout Date” box below, it hit me – September 24th… I know that date means something to me. A moment later it came to me: 9/24/2013 – that was the date of my first ever F3 post. Kind of a hazy memory now but I know it was a Tuesday, it was great weather, and @Grover was the Q. And yes, I was living in Concord back then as many of you remember, and got my maiden post at ASEC.
Not to get all schmaltzy but this day really resonates with me each year (as long as I remember it as it happens). It’s no exaggeration when I say that my life really does feel like a before-and-after with when I joined this community. I’ll spare you the details except to say that I’m a lot prouder of the man I’ve been the last eight years, rather than the one I was before.
Thanks to the eight of you who made it out and made it a great morning on this special day – even though we didn’t realize it as it happened. And thanks to each and every one of you who keep this group alive and healthy and ever-growing, you have no idea what a difference you’ve made in my life just doing what you do.
/Exit 54