December 14th, 2023 By Uncle Floyd

AO: #f3harrisburg

Date: 12/14/23

PAX: @Othello, @Maddog, @SSMinnow, @Goldrush,@Redtape, @UncleFloyd

Q:@UncleFloyd

Count: 6

FNGs:0

On the Fourth day of Christmas my loving AO gave to me Four Corners of Pain! (Isn’t that special?) Six brisk-weather warriors thawed out and got after it in the gloom as they carried a 40-ish pound coupon and sequenced around four exercise stations set up to commemorate our fourth day of Christmas beatdown.

Here’s what we did…

Disclaimer

Short send-off prayer inviting the Lord into our beatdown, asking that the workout would not get easier but, rather, that the PAX would get stronger; and no one would get hurt.

The Thang

PAX pursued four corners of pain to commemorate the fourth day of Christmas beatdowns at F3 Harrisburg, running from station to station.

Station #1: Burpees (x 10); 1st; Burpees (x 10), 2nd set

Station #2: Merkins (20) 1st set; Dips (x20); 2nd set

Station #3: With coupons/concrete blocks— Deadlift Thrusters (x 20)

or without coupons/with body weight Squat or Lunge (x 30) 1st and 2nd set

Station #4: Heels to Heaven (x 40) 1st set; American Hammers ( x 40) 2nd set

Then…

Split into two teams at the ticket booth with each team getting a 40ish-pound coupon.   PAX runs to the end of the center road with the coupon and does 10 Thrusters. Run back to the booth and each PAX goes once.

Waiting PAX rotates through 10 reps of the following:  Merkins, Mtn. Climbers, Monkey Bumpers and Apollo Ohnos.

then…

Bearcrawl Circle to finish; men planked up in a circle and one by one circled the group in a bear crawl.

MARY:

Supermans ( x15)

J-Los ( x15)

Freddy Mercuries (x 15)

Low Dollies (x15)

Dying Cockroaches ( x15)

V-Ups (x15)

LBCs (x15)

Circle of Trust:

Prayers for @Wexler’s sister innlaw, Janet Glennon, who is undergoing surgery for breast cancer today; continued prayers for @solocup’s friend, Taylor, recovery from testicular cancer; and prayers for the wife (July Murphy) of @Othello’s good friend, who was recently diagnosed with cancer.

Announcements:

@wexler planning a movie at the Gem with Kids from the Church of God Children’s Home, details to follow.

Mt. Afton Challenge coming January 13, 2024

 

 

 

 

f3harrisburg, Harrisburg, The Ridge

---