August 25th, 2024 By SheepDog

Friday, August 23rd, 2024 – Stallings Road Park, Harrisburg, NC

Eleven of F3 MeCa’s most swole converged under the shelter in the wonderful False Fall cool weather bringing along their favorite kettlebells/dumbbells for a Tabata styled workout in hopes of getting a little stronger.  Three HIMs got the memo about the red shirt effort… the rest will hopefully be shopping the F3 Gear Store soon.  5:30 came so we mosey’d around the tennis courts, made our way back to the parking lot and then…

Warm-O-Rama:

• SSH x 10
• IST x 10
• Hillbillies x 10
• Penny Pickers x10
• Abe Vigodas x10
• Mountain Climbers x10
• Arm circles forward, arm circles backward and Michael Phelps

The Thang:

Six Tabatas with five cycles each focusing on a muscle group or exercise type… body weight, shoulders/triceps, arms/chest, back/obliques and legs.  Exercise timer set for 45 seconds on and 15 seconds off.  Accompanying were the encouraging tunes of Aerosmith.  Here are the details:

• Tabata #1
  • Burpees
  • Tricep8 Extensions
  • Outhouse Curls
  • Bent Over Rows
  • Goblet squats
• Tabata #2
  • Switch Hand Merkins
  • Upright Rows
  • Standing Chest Press
  • American Hammer
  • Lunges (alternate)
• Tabata #3
  • Hand Release Merkins
  • Lawn Mowers (switch at half)
  • Reverse Curls
  • Deadlifts
  • Sumo Squats
• Tabata #4
  • Diamond Merkins until fail then on knees
  • Shrugs
  • Thrusters
  • Side lifts/Oblique stretches? (switch at half) – hold weight at side and dip to side until at knee height and then back up
  • Side Lunges
• Tabata #5
  • Wide Merkins
  • Dips
  • One Arm Curls (switch at half)
  • Figure 8’s (alternate)
  • Step Ups
• Tabata #6
  • Superman Pulses
  • Skull Crushers
  • Back Chest Presses
  • Hip Ups? (switch at half) – on side plank and lower hip to ground and back up
  • Calf raises

Mary:

• Another lap around the tennis courts
• People’s Mary – all reps x10 but YHC can’t remember who requested which
  • Freddy Mercuries
  • Box Cutters
  • LBC’s
  • Squirm
  • Low Dolly
  • Mason Twist
  • Crunchy Frog
  • Heels To Heaven
• Hold a plank for the last minute

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

• PAX: SS Minnow, Tar Tar, JD, Gold Rush, FNG Jeff (now Mr Hooper), Zin, Othello, Uncle Floyd, Ichabod and Red Tape
• Q: SheepDog
• Prayers for Mad Dog’s wife as she gets healthy
• Thoughts for all the people of the world who are struggling with things we may take for granted… war, hunger, homelessness, disease, mental health, etc.

Moleskin:

Thanks to everyone for coming out this morning to support my Q.

 

Harrisburg, Harrisburg Iron

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