April 6th, 2024 By SS Minnow

Pax: Red Tape, Uncle Floyd, Misfire, welcome FNG Jason Ivers! (now Pele), pre-soccer cameo by Deadhead

QIC: SS Minnow

Five of Harrisburg’s finest men moseyed to the freshly painted center-circle on one of the many soccer fields awaiting the start of the Harrisburg rec soccer league

Warm-o-rama

• side straddle hops
• imperial storm troopers
• windmills
• merkins
• mountain climbers
• air squats

The Thang

• India Run to the shelter on the fields,
  • 20 dips
  • 20 step-up each leg
  • 20 incline merkins
  • 20 LBC
• mosey to shelter by big playgrond
  • 20 dips
  • 20 step-up each leg
  • 20 incline merkins
  • 20 LBC
• short mosey to big playground
  • 20 pullups
  • 20 merkins
• mosey to shelter across street from ampitheater stage
  • 20 dips
  • 20 step-up each leg
  • 20 incline merkins
  • 20 LBC
• mosey to top of heartrate hill
  • run to bottom then 20 LBC
  • run to top then 20 merkims
  • repeat until 7:50 am
• At shelter that is at the top of heartrate hill
  • 20 dips
  • 20 step-up each leg
  • 20 incline merkins
  • 20 LBC

Mary

• superman pulse
• American hammer
• pretzel crunch

Announcements/Prayers/Moleskin

• Great work men! We covered a lot of ground, did a lot of reps, and climbed heartrate hill enough to elevate heartrate.
• Welcome Pele (Jason Ivers) to F3! Pele is an appropriate name with your soccer interest and children leadership roles.
• Really strong work Rep Tape, Uncle Floyd, and Misfire on Heartrate Hill.
• .
• We lifted up Mad Dog’s wife in prayer as they await test result
• Prayers were lifted also for JD, Zin, and Constitution (traveling)

 

“The mountains are calling and I must go” – John Muir

The Rail Yard

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