April 22nd, 2024 By SheepDog

Friday, April 19th, 2024 – Stallings Road Park, Harrisburg, NC

Eight of F3 MeCa’s most opportunistic gathered in very nice 60 degree temperatures to pick things up and put them down in order to get a little better.  Disclaimer given so we mosey’d to the end of the parking lot and then…

Warm-O-Rama:

• SSH x 20
• Hillbilly x 15
• ISP x 15
• Abe Vigodas (slow windmill) x10
• Mountain Climber x10

The Thang:

• Station #1: The control – Burpees with a run to the end of the parking lot and back x 4 – start with 10 then 5 then 2 then 1 – Plank till all station members done
• Station #2
  • (Triceps) Lawnmowers (alternate arms) x 12
  • (Legs) Goblet Squats x 15
  • (Arms) Outhouse Curls x 10
  • (Shoulders) High Rows x 15
  • (Core) LBC until switch
• Station #3
  • (T) Triceps Extension x 12
  • (L) Sumo Squats x 15
  • (A) Single Arm Press (alternate arms) x 10
  • (S) Chest Press (on back) x 15
  • (C) WWII’s until switch
• Station #4
  • (T) Switch Hand Merkins x 10
  • (L) Lunges (alternate sides) x 15
  • (A) Reverse Curls x 12
  • (S) Shrugs x 15
  • (C) W’s until switch
• Station #5
  • (T) Dips (using the curb) x 15
  • (L) Side Squats x 15
  • (A) 1 Arm Deadlift (alternate sides) x 10
  • (S) Curls x 12
  • (C) American Hammer until switch
• Station #6
  • (T) Skull Crushers (on back) x15
  • (L) 1 Leg Calf Raises (alternate sides) x12
  • (A) Diamond Merkins x10
  • (S) Thrusters x15
  • (C) RBCs until switch

Mary:

Hold a plank for the last 2 minutes of the workout

CoT – Count off, Name-O-Rama, Announcements and Prayers/Praises

• PAX: Constitution, Magic Mike, Gilmore, JD, Zin, Murtaugh and Exit54  Q: SheepDog
• 10 year Meca convergence next Saturday, April 27 at 7am at Highland Creek Elementary school
• Tshirt orders last call
• Saturday workouts moving to 6:30 from now on
• Praise for my non-F3 friend Tom who has completed over a third of the AT in just under 2 months
• Prayers for all the people of the world who are struggling

Moleskin:

Thanks to everyone in the AO for your patience as I rework my control station based kettlebell workout.  This was attempt #4 I think and seemed to be pretty on point.

Coffee at RR had light attendance but was still stimulating.  Get it?  Coffee… stimulating… caffeine… conversation.  #ShowToKnow

Harrisburg, Harrisburg Iron

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