March 19th, 2022 By Wexler

Pax:  Gamma, Othello, Smokey, Solocup, Bear Claw, Battery, Deadhead, Mullet, Constitution, Quack Attack, Joe Cool,   Starsky, Tallaedga, Escalade, Big Bird, Wexler

Q:  Wexler

16 of Harrisburg’s toughest came out with the promise of an Easy Peasy/no running/no exercising bootcamp.  Haha Tricked ya!  YHC got there early to set up his circuit only to have the Park employee follow behind him and pick up all the cones and exercise sheets. Even though they showed up expecting it to be easy, they all jumped right in and made it look just that.  This is what we did:

Warm Up:

• SSH X 20
• Windmill X 10
• IST X 15
• Merkins X 10

 

The Thang:

Station 1

• 8 Derkins
• 8 Dips
• Repeato X3

Run Down the hill

Station 2

• 8 Plank Ins
• 16 WW2
• 24 Shoulder taps

Run to the other Shelter

Station 3

• 8 Step ups
• 8 Split Squats
• 8 Curtsey (I had the correct spelling) Squats
• 8 Monkey Humpers

Run back to the hill, repeat Station 2

Run up Heatrate Hill, repeat Station 1

Run over to parking lot

Station 4

• 8 Hand Release Burpees
• Lunge walk to next cone

Station 5

• 16 V Ups
• Crab Walk to next cone

Station 6

• 24 Squats
• Bear Crawl to next cone

Station 7

• 32 Plank Jacks
• Low Squat Shuffle to next cone

Station 8

• 40 SSH
• Run back to shelter
• Repeato until time

Mary:

W’s x 21

COT

Announcements:

• F3 Raleigh Anniversary next weekend
• 3/26 BBBS Bowlathon  Donate Here  Lots of names missing from the list of donors
• 4/9 Spartan
• 4/30 Harrisburg 5k Click here to register

Great work out there today fellas!  Can’t believe you all fell for my claims of taking it easy on you.  Easy doesn’t make you better!  I didn’t hear any complaining though and i saw a ton of effort out there.  Half the pax did crush/move my cones when they pulled in but they all survived.  Gorgeous weather even with the light misting and so glad to see the saturday numbers coming back up.  Congrats to Gamma, Solocup, Othello, Starsky, and YHC for making it through the 6 day challenge.  Who is next to get that elusive cup of free coffee? (at newly raised prices)

Thank you for allowing me to lead, for always encouraging me, and being a daily inspiration!

 

Today’s Quote of the Day:  “Don’t take life so seriously.  You will never get out of it alive.”  – Elbert Hubbard

 

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