May 5th, 2023 By Bill Shep

Pax: Uncle Floyd, Othello, Bearclaw, Constitution, The Count, Gold Rush, Wexler
Q: Hacksaw

8 ventured forth on the fifth, to get stronger to endure Star Wars movies and other things in our lives. the clock struck 0530, and off we went!
Warm-up Mosey
SSH x 10
IST x 10
Toy Soldier x 10
Mt Climber x 10
HRM x 10

The Thang
Started at picnic shelter
Stepups x 5 each leg
Derkins x10
Pull-overs x 10
Overhead carry around building to parking lot
Entrance to Parking lot-go down parking lot to designated stop, then reverse back
first leg-10 count for all
Farmer’s carry-Curls
Walking Lungers-snatches(5 each l/r)
Bear Crawl-swings
return trip
Farmer’s carry-high rows
Walking Lunges-deadlifts
Bear Crawl-Swings
Picnic shelter-repeato of shelter exercises
entrance to park-near tennis court side
repeato
back to shelter for (7) 1 Min AMRAP-Pax choice

No Mary, no tie

Name and count a rama

Announcements:
1. 6/3 F3Harrisburg 10 year celebration-Wexler stated today that invite went out to Dredd, and working to make it a highly attended event, reach out to brothers not seen in a while to attend.
2. Solocup will be participating in the 24 hours of Booty, close to his family and M-please donate, great cause to support and support solocup if you have a bike and want to help him train up!
3. Per solocup note on Slack, please look at open Q’s and Q, something cool in the works, Wexler stated need to the Q’s filled as better with that in place.
4. Exit 54 will be posting on the CPR at Harrisburg Fire Dept. other CPR certification classes cancelled, not enough to fill, those will be re-scheduled.

Moleskin:
1. Great to see lively crowd this morn, The Count made his way back to Kettlebells, great conversations with him and getting updates on his M and 2.0, look forward to seeing you more brother!
2. Gold Rush killing the workout today, set a great place, and comes out and does the work, full on, no stop in the brother, a great example to doing beatdowns.
3. Great to see the pre-run runners, Wexler, Clueless and Hootie, making it look easy!
4. Appreciate everyone today, doing the grind, getting stronger and having lively talk before, during and after.
5. Thanks for sharing updates Wexler, sorry I forgot some, I know your son is doing good stuff, sorry can’t remember exact details.
6. Prayers to Othello partner Arturo, Wexler gave update on Dr Lecter, back is not doing well since November, please reach out and let him know thinking about him and hoping back will be better soon!

Alwasy an honor to lead, please Q if you have not before, have not in a while, ask someone to cp-Q, lead a warm-up or Mary, a robust Q list and leads will mean more diverse workouts, and learn something or a routine, you can use yourself in the future.

Take care!

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