October 22nd, 2021 By Bill Shep

7 HIMs PAX and YHC took to Stallings Park to roll on the ground, and put our Mettle to the test in the Gloom, this is how it went down…

WARM-UP

SSH X 20
PENNY PICKERS X 15
IST X 15
WINDMILLS X 15

THE THANG
*3* Rounds consisting of *4* Exercises-at the conclusion of the *12* sets per round , a quick mosey. Due to time limit, we were not able to complete all *3* rounds, but got to round 3.

ROUND 1
ALARM CLOCKS(GETUPS) X 5
SUMO SQUATS X 10
WWII WITH KETTLEBELL X 15
KETTLEBELL SWINGS X 20
MOSEY

ROUND 2
CROSS-OVER BURPEES X 5
DEADLIFTS TO CURLS X 10
HEELS TO HEAVEN WITH KETTLEBELLS X 15
KETTLEBELL SWINGS X 20
MOSEY

ROUND 3
FOXHOLES X 5
LAWNMOWERS(EACH ARM) X 10
TRICEPS EXTENSION X 15
KETTLEBELL SWINGS X 20

MARY
BEAR HOLD- 62 SECONDS
LBX X 15

ANNOUNCEMENTS

1. CONTACT @solocup for helping move furniture Sunday, we have *5*, check #f3harrisburg on slack if moved or ask if needed.
2. Deadhead 10 year wedding anniversary today, started celebration with a 5K pre-run and workout today, #strong!

MOLESKIN
Time laps this weekend at Whitewater Center. Thanks to @gamma for giving a rundown to newer F3 members(my request) to educate us on what is exactly happening. Will be a busy time there, please know that we hope for success to finish, and all will be safe throughout and have a blast! We had a strong *8* today, @ripken put in strong work this AM, as did all the HIM’s! I am grateful for the opportunity to embrace the Gloom, lead such a fantastic group of men, and grow stronger together!

Today’s Quote of the Day: ” Success is not final, failure is not fatal: It is the courage to continue that counts.” Winston Churchill

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