August 22nd, 2023 By Othello

The night before, YHC (@Othello) was informed that an FNG will be attending.  Wanting to give him the stereotypical F3 experience, I scrounged around the interwebs to find something of merit.  Lo and behold, I stumbled upon an oldie but goodie.

0510 YHC arrives to recon and place cones/notecards
0515 @UncleFloyd arrives to assist YHC
0520 @SSMinnow with FNG (Ian) in tow, arrive
0525 @Tartar & @Smokey (fresh from his honeymoon) stroll in
0529 @Constitution arrives on 2 wheels, plants the Flag, and we begin!
0530 Lousy disclaimer with a review of the 5 Key Principals for our FNG

Warm-O-Rama
Begin with a mosey towards the Ridge, turn left and circle up by the gate.  We then performed SSHx10IC, PennyPickerx10IC, Low-Slow AirSquatsx10IC.  Continue mosey towards the school, hanging a left at the end of the lot.  Mosey down to the practice field with a little High Knees, backpedal, and high skip (aka the Constitution) to the far sidewalk.  Circled up for a little ISTx10IC, PlankJackx10IC and Low-Slow Merkinx10IC. Mosey of the center of the parking lot for….

The Thang
BLIMPS: Burpees, Lunges, ISTs, Merkins, Plank Jacks, Squats
Cones are laid out in a 5 point star pattern with a center cone.  At the center cone do 5 Air Squats.  Bearcrawl to a Star Point, do said exercise x5.  Run to the center cone, do 5 Air Squats, bearcrawl to the next Star Point and do said exercise x5. Repeato until you finish all Star Points.  Then, repeato the entire sequence from the beginning but do 10 reps of each exercise. Once finished, pick-up the six or plank.

We then circled up around the center cone in plank position and proceeded with a clockwise Cocaine Bearcrawl.  @Tartar did not disappoint and @UncleFloyd put up some good effort!

We picked up the cones and moseyed towards the parking lot near the cars.  There, YHC had the infamous cinder blocks poised and waiting for a round of BOMBS.  YHC led the group in some Low Fluttersx15.  We then partnered up for a DORA-like round of the following:  Burpeesx25, Overhead Pressx50, Merkinsx75, Big Boy Sit-upsx100, Squatsx125. Partner 1 starts the exercise(s), P2 runs to the first island and back.  They switch and continue until said exercise reps are complete, moving onto the next exercise.  We all got to the Squats where we ran out of time.

YHC lined everyone up for a little “Cheddah-Shreddah” (#show2know), then we finished with a little….

Mary
LBCx10IC, Dying Cockaroachx10IC, Crunchy Frogx10IC

Count/Name-O-Rama
Announcements/TAPs
1. @Constitution is just an all’round nice guy
2. Prayers for the Richie Family
3. Tclaps are in order for @Smokey on his wedding a month (or so) ago.
4. Congrats on our new FNG @EagleEye, Son of @IceMan(?) Freeze(?) aptly named by @SSMinow for his Patriotism and sharp eye on historic events.  This kid has a photographic memory on US History that will rival any Taylor Swift trivia event any day of the week!
YHC Took us out

Blimpy-bomba-skine
As usual, thanks for playing.  I think our FNG got his money’s worth.  He said he will be back on Thursday, let’s come out to support him and keep him encouraged, AYE!  Always an honor to lead this group.
SYITG

Matthew 18:12

Harrisburg, The Ridge

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