September 28th, 2023 By SS Minnow

Nine of Harrisburg’s finest worked out hard, ran, and traded a few bits of baseball trivia…all before the sun came up. Not a bad way to start the day.

Pax: Uncle Floyd, Othello, Tar Tar, Mad Dog, Constitution, JD, Exit54, Red Tape

QIC: SS Minnow

Warm-o-rama

• Mosey across parking lot
• Side straddle hop
• Imperial storm trooper
• Windmill
• Merkins
• Mountain climbers
• Air Squats
• Burpees
• Mosey to back side of school

The Thang

• 60 seconds of each these exercises
  • Burpees
  • Hand release merkins
  • WW II situps
  • Mason twist
  • Carolina dry docks
  • V-ups
  • Superman pulses
  • Glute bridge
  • Mike Tysons
  • Leg raises
• Mosey around school back to parking lot
  • 60 seconds of each these exercises
    • Burpees
    • Hand release merkins
    • WW II situps
    • Mason twist
    • Carolina dry docks
    • V-ups
    • Glute bridge
    • Mike Tysons
• Run around perimiter of parking lot to Mary

Mary

• Pretzel Crunch
• LBC

Announcements/Moleskin

• Great work, men…way to push yourselves hard to start the day!
• As we discussed in COT, here are the 5 core principals of F3:
  1. Be free of charge.
  2. Be open to all men.
  3. Be held outdoors, rain or shine, heat or cold.
  4. Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
  5. End with a Circle of Trust.
• YHC heard some mention of Muhammad Ali during the workout. Ali has an appropriate quote below:

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.” – Muhammad Ali

The Ridge

---