October 11th, 2024 By Uncle Floyd

Slackblast! You’re on 8, right?
Date: 10/11/24
AO: #f3harrisburg
PAX: @Bearclaw, @Zin, @Constitution, @Boyscout, @JD, @Othello, @Redtape, @Maddog, @Uncle Floyd, @Goldrush
Q: @Uncle Floyd
Count: 10
FNGs: 1

Ten HIMs showed up to sling some iron and get better to the sounds of surf rock and mumblechatter.

Warmarama

SSH, IST, Hillbillies, Seal Clap and Vertical Seal Clap, Micharl Phelps, Arm Stretches, Appollo Ohnos, Grandpa Jacks, Runner’s Stretch

The Thang

3 Rounds of kettlebell exercises, 10 reps each of 3 exercises per round, working down in sets from 10, 9, 8 down to 1. In between sets, run to end of parking lot, plank up, wait for the six.

Round 1: kettlebell swing (one hand, alternating) , kettle squats, upright rows

Round 2: On your six: American Hammers, Bench presses and kettle Heels to heaven

Round 3: deadlifts, 2hand Kettlebell swing, bent knee Lawnmowers

Round 4: Curls, overhead press and tricep extension

all the way to the end, no time for MARY.

COT

Prayers for Avery Pigg,  continued prayer for @Murtaugh’s friend, Delon (undiagnosed condition), @ssminnow’s friend Arthur (heart surgery recovery), @ssMinnow’s chaplaincy work in western North Carolina, and @maddog’s wife, Katherine.

Announcements

1. Brandon Park 5k coming up in early November, F3 Harrisburg HIMs lead the warmup—Here’s the Turkey Trot info!
   https://www.facebook.com/share/Zd2xuNUfCpgKjBRV/

• This is the signup for our region to participate in the F3 3rd Human Trafficking Awareness Campaign. I need you to commit to running (or walking or cycling or rucking) as many miles as possible the week of October 6th-12th. The money we raise in F3 Greater Charlotte will go to Dahlia Grove which is a local org supporting victims of human trafficking in our area. Spoke with Birdhole whose girlfriend runs the organization and it’s definitely a group we should try and support.
• https://runsignup.com/Race/DAHLIAGROVE/Page/howtologmiles
  https://runsignup.com/Race/NC/Charlotte/DAHLIAGROVE
• In October there will be a Passport Challenge. Try and visit all AOs in 30 days or at least 90 days.
• Coffeeteria at Rocky River Coffee is an option following most workouts. Attendance tends to be highest MON, WED, SAT. If you are unsure, ask if any PAX are going following COT – could be a couple are interested but unsure like you.
• Bible Boys – every FRI at 0630 at McDonalds. Good way to get 2nd and 3rd F time simultaneously with your brothers

f3harrisburg, Harrisburg Iron

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