September 4th, 2023 By Bearclaw

DATE: 09/04/23

PAX: Firebrand, Uncle Floyd, MisFire, Constitution, Mullet, Kojack, Bearclaw,

QIC: Bearclaw

NO WARM-UP:

THE THANG:

1 Mile Run:

Percent Tap down Main, Turn right at Coffee Shop at Harrisburg Plaza, Continue to Carl Palmer and turn right, Turn Right at Stop Sign at Center Place Drive, continue to end and turn left at Harrisburg Plaza, turn left at coffee shop on Main and back to Percent Tap.

Do Ten Exercises:

• Mercans x 20
• Squats x 20
• WWT’s x 20
• Plank Jacks x 20
• Burbee’s x 10
• Carolina Dry Docks x 20
• Jump Squads x 20
• LBC’s x 20
• Box Cutter’s x 20
• Crunchy Frogs x 10

 

After doing Ten Exercises Run 1/3 Mile:

Percent Tap down Main, Turn left at Coffee Shop, continue to Physicians and turn left, Turn left at Professional and continue back to Percent Tap.

Repeat until 06:45 AM

Then do 1 Mile Run again.

ANNOUNCEMENTS/Prayer Request:

1. F3 Harrisburg 10-Year Celebration is coming, we just don’t know when. @Wexler will provide more later
2. F3 Concord 10-Year Celebration will be Saturday, September 9, from 06:30 to 7:30 at Old Courthouse Theatre, 49 Spring Street NW, Concord, NC 28025.  There will be food after the beatdown, but they are asking for RSVP for headcount for that.

 

3.    Firebrand mentioned prayer request for those suffering from depression and we are aware that in some cases this can lead to thoughts of suicide.

 

4.Constitution mentioned prayer request for families impacted by shooting in nearby neighborhood.  Fortunately no one was hurt or killed, but the families are understandably very shook him emotionally because of this.

 

COT: Bearclaw

 

MOLESKINE:

When YHC heard that the coffee place didn’t open till 7 AM because of the Labor Day holiday, we decided to start the workout time at 6 AM instead of 5:30 AM.   We posted this change in Slack, but it would have been better if I had gotten that earlier than I did. As a result, some showed up at the normal 05:30 time.  Please accept my sincere apology.

In spite of my miscommunications, @Uncle Floyd, @Misfire, @Mullet, and @Firebrand started early and stayed to the end for an extended workout.

Thanks to Kojack for helping me in getting the correct turns on the one mile run.  With his help, we got that correct on the final mile rule.

Constitution seemed to be concerned about his form in doing the Box Cutter.  I’m hoping he wasn’t observing my form in doing that exercise.

We enjoyed the good time at the coffeteria.

Best wishes to those doing the Blue Ridge Relay.

For those that are able, I hope you enjoy the Labor Day Holiday.

Circuit Breaker, f3harrisburg

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