January 12th, 2024 By Garth McCormack

Date: 1/12/2024

AO: Harrisburg

PAX: @Gilmore, @Constitution, @Magic Mike, @SS Minnow, @JD, @Bearclaw, @Exit54, @Uncle Floyd, @Othello, @Dr. Lecter, @Gamma, @Fire Brand, @Zin, @Gold Rush, @SheepDog, @MadDog

Q: MadDog

Count: 16

FNGs: 0

BB:

A massive group (16 HIMs!) descended upon Stallings Park this morning to get better and continue to contribute to something bigger than themselves. Weights were shuffled from truck beds and trunks to the shelter and a few PAX reviewed the dry-erase board to decipher what lay ahead. It was determined reading glasses should have been suggested on the pre-blast. 0530 hit the smartwatch and we started our mosey

Warm-up:

Mosey ended at the far-end of the parking lot where we completed SSH, IST, Abe Vigoda’s, LSS, and some random shoulder stretches. Mosey back to the shelter included some hiney-kickers and high knees.

The Thang:

Choose your destiny…

PAX had the following options for a beatdown:

Upper body: Reps X12

-Bench Press

-Upright Rows

-Lateral Raises

-Incline Bench

-Flat Flyes

-Row (Lawn Mower)

-Rear Delt Flyes

-Shoulder Press

-Pullovers (skull crushers)

—-or——

Lower Body: Reps X12

-Rotating DB/KB Lunge (1 leg @ a time)

-1 Leg DB/KB Touch (1 leg @ a time)

-Reverse Lunge

-Good Mornings

-Calf Raises

-1 Leg Side Step Ups

-Reaching Lunges

BUT WAIT, THERE’S MORE…!

Once the PAX completed their UPPER or LOWER body workout, they rested and recovered by taking a lap around the playground with a stop along the way to MAX out their pullups on the playground.

Repeato from the top until 6:14

@0614 we ended with a 20x IC Alternating Leg Tuck from the benches.

COUNT OFF/NAME-O-RAMA

Announcements:

Mt. Afton tomorrow morning. It looks like they had such a good showing they ran out of T-shirts which is a good thing. For those going, enjoy and represent!

Fellowship of the Idiots race- Feb 10th

F3 MECA Gala/Gula/Geela/Gelu on Feb 10th as well.

Gremlin-Feb 17th (2-hr Event in Mint Hill)

We are in need of Qs for several days in the upcoming weeks. For those who haven’t Q’d before-it isn’t that bad. Its way worse in your head. As a bonus, you get tell everyone what to do for 45 minutes and unlike your children/spouse/significant other they listen (for the most part).

Prayers:

Continued prayers for:

-Lisa Murphy’s family and friends during their time of loss. Bring comfort, peace, and understanding

-Marilyn (Gold Rush’s aunt) recently diagnosed with breast cancer. May the Lord grant her peace, understanding, and healing.

-Red Tape’s friend who was also diagnosed with breast cancer. May she know God’s love during this trying time and find strength and courage to overcome this difficult time.

-Talladega’s niece and her new born twins. Allow her continued healing from her hemorrhage and health and safety for the new infant lives.

-Safe travels for Constitution and Magic Mike on their quick trip to the Volunteer State.

-Sanctity of Life- The sanctity of humanity lies in how we were created-as image-bearers of God. Each life is bestowed value not because of who we are, but because of who made us. God has bestowed upon each person a part of who He is. As a result, every single life has innate value-from birth to grave.

Moleskin:

Incredible showing this morning gentlemen! I think that was the biggest group (or one of them) that I have been a part of. It was an amazing and humbling feeling when I turned around at the far end of the parking lot to see the massive number of HIMs on my six. The same HIMs who decided that getting up way earlier than the masses and in the cold to be a part of this group was worth it.

I appreciate everyone playing along as we rambled our way through the workout. Next time I will try and change the exercise names into F3 Lingo. I also realized once I grabbed a hold of the icy pull up bars that a disclaimer was not given at the beginning-apologies for that. It seems as though we managed well enough.

Strength and Honor…SYITG.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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