F3 MECA

Official Website for the MeCa Region of F3 Nation

Menu

Sprinting, Climbing, and Walking Walls

All BackBlasts Backblasts

January 11th, 2024 By Uncle Floyd

Date: 1/10/24

AO: Harrisburg
PAX: @Gilmore, @Constitution, @Bearclaw, @Exit54, @SSMinow, @RedTape, @MadDog, @Uncle Floyd
Q: @Uncle Floyd

Count: 8

YHCs: 0

Eight PAX won the fight against sleeping in and hightailed it to The Ridge for an arduous beatdown in the gloom.

Here’s what we did…

Warm-up:

12-IC: Side Straddle Hops, Imperial Storm Troopers, Hillbillies, Bobby Hurleys, Michael Phelps, 12: YHC Count: Toe Touch and Arm Stretch

The Thang……..

4 Wind Sprints across the parking lot

Mosey to the hill:

15 Burpees + 15 Dips, and 15 Incline Merkins, quadraphelia up the hill, 15 Air Squats, run down (Repeat 4 x)

Plank up and wait for the six

Mosey to the Pagoda, find a place on the wall

People’s Chair

Sitting against a wall with knees bent at a 90-degree angle (2 minutes)

  1. Mike Tyson (10 IC) x 2 Feet against wall starting from a plank position. Contract legs for a horizontal squat. (1) Extend legs into a Merkin (3) Return to starting position (4) one rep.

  2. London Bridge (10 In Cadence) 

Performed as 4 count exercise. Starting from a plank, facing a wall with eyes on wall. “1” Right hand raised to press against the wall, “2” Left hand raised to the wall (now in horizontal plank), “3” Right hand down to ground, “4” Left hand down (back to plank position)

3. Uncle Floyd Shoulder Tap Push-Ups (10 OYO)

Shoulder taps from plank position with a merkin in between

4. Balls to the Wall (5 good OYO, 10 if you can)

Aka BTTW. Standing upside down on your hands with your feet above your head facing any type of structure that will support your body. As close to the wall as you can as the name implies.

5. Donkey Kicks  (30 OYO)

While planking near a wall with your feet facing the wall, kick both feet up on wall above your body.

6. Descending Merkins/Ascending Testicles

Cousin of Balls to the Wall. Start with feet on wall in 15 degree descending Merkin (Derkin) position. Do 10 Derkins then walk feet up wall to 45 degree Derkin position, hold it (or 10 more Derkins) then walk feet up wall to full Balls to the Wall pose. Can add 10 more Derkins here if you’re tough enough. Or hold in BTTW pose.

People’s Chair (wait for the Six)

7 Minutes of Mary

J-Los- Supermans

V-Ups – Heels to Heaven – Flutter kicks – Little Baby Crunch

Count/Name-O-Rama

Announcements

  • Mt Afton Challenge is THIS SATURDAY at Afton Village from 8-10am. Packet pickup at The Wine Room is Friday afternoon from 1-6pm.
  • Fellowship of the Idiots (FOTI) race coming up on February 10th. @Exit54 is HC, along with @Talladega, @SaltyDog, @Bonvoy and @Dud. Always a fun time.
  • Also on Feb 10th is the F3 MECA Gala at 26 Acres. Bring your lady and catch up with some fellow MECA PAX.
  • We have the Gremlin coming up on Feb. 17th. It will be a 2-hr event hosted in Mint Hill.

TAP’s

1. Praise for @Talledega’s niece having twin girls and @Firebrand’s nephew who underwent successful surgery to cure his epilepsy.
2.Prayers for @Constitution’s friend Vickie dealing with complicated interpersonal issues with friends and family

3. @RedTapes close family friend diagnosed with Breast Cancer
4. @Othello’s family friend, Lisa Murphy, passed away from Ovarian Cancer (Please pray for the family).

Moleskin

It was fun to watch @Exit54 and @MadDog outpace each other during the wind sprints at the outset of our workout. Everyone put in a 100% and we are stronger for it. Echoing @Othello and others earlier this week, would like to also give a shout out to our new MQ, @Constitution, who has been working work to make F3HBurg the best it can be in 2024! #respect. @SSMinnow and myself are helping out with new members, and @Exit54 and @MadDog have formed a fitness committee and a number of other teams are coming together so we can “spread the love” around and make F#HBurg even better.

Personally, F3 has been a godsend. I’m doing things I never thought I’d do and feeling in the best shape of my adult life. Especially appreciate the fellowship of like-minded men. We are a unit and family and although we don’t talk everyday, we’re there for each other and will leave no PAX behind. I’m particularly grateful for the Bible Boys, who meet on Fridays at McDonald’s at 6:30, as well as our mutual endeavor to read through the bible in a year. We’re working through a bible app plan to do so and sharing our thoughts together on Fridays– all are welcome. It’s judgment-free zone, a bunch of guys trying to balance the spiritual side of things with the fitness and fellowship parts of life. Here’s to 2024, may it be our best year ever, together!

It is always an honor to lead and serve the men of F3 Harrisburg!

Uncle Floyd

, ,