May 30th, 2024 By Uncle Floyd

AO: #f3harrisburg

Date: 05/30/24

PAX: @Othello, @CPAP, @SSMinnow, @Dudd, @Escalade, @UncleFloyd, @Bonvoy, @Zin, @Constitution,

Q: @UncleFloyd

Count: 9

FNGs:0

In the presence of beautiful 57 degree weather, 9 PAX stepped into the gloom to encourage each other and get stronger.

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.

Warm-a-rama

PAX ran the parking lot lines to warm up, working our way from one end to the other.

The Hill

Next, we moseyed to the hill where we engaged in three sets of:

10 Incline Merkins

Bearcrawle up the hill

10 Air Squats

The Thang

Foxhole Carry: The first exercise with coupons was the Foxhole Carry, where 1 PAX runs with the coupon (ammo) to his brother (about 2 parking spaces in length) in another foxhole to supply him with ammo.

After dropping off the coupon, Pax 1 runs sprints back to his starting position (keeping low to avoid enemy fire) and performs a burpee to complete his rep. Next, PAX #2 returns the favor and runs back to Pax 1 with a coupon (ammo), hands off, and sprints back to his foxhole.

This Foxhole Carry drill went on for about 10 – 12 minutes.

Next, PAX lined up in a straight line with their coupons. Teams of two engaged in the following (1 PAX exercised while the other ran around an island across the parking lot)

15 REPS EACH:

Man Makers

Merkins

Carolina Dry Docks

Goblet Squats

Chest Press

Tricep Extensions

Curls

Lunges (with coupon overhead)

American Hammers

Chest Press (or standing shoulder press)

MARY:

(on your six)

The Boat (held for about 1.5 minutes)

Plank (held for about 2 minutes)

Poutine Low Flutters (2 sets of 10, 4 count)

Mason Twists (2 sets of 10, 4 count)

Freddy Mercuries (x 15)

LBCs (1 set of 10)

Pretzel Crunch (2 sets of 10, including flap jack)

Superman Pluse (2 sets of 10)

J-Los (1 set of 10)

Circle of Trust:

Prayers for 12-year-old with cancer in Harrisburg, Ms. Pigg

Prayers for @Othello, as he volunteers at the old folks home, taking 8 men fishing

Announcements:

June 1, Saturday—11th Anniversary F3 Harrisburg Beatdown! https://f3meca.slack.com/archives/C3SQ92ZPA/p1716573631807029

July 4 parade in Harrisburg, details to follow

f3harrisburg, The Ridge

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