AO: f3harrisburg
Q: Deadhead
PAX: Bearclaw, Constitution, CPAP, Deadhead, Gold Rush, Uncle Floyd, Zin, Kenny G
FNGs: None
COUNT: 8
WARMUP: Mosey to the gate, backpedal to the ticket counter.
Slow Squats x 10
Arm Warmer Circuit

THE THANG:
Round 1:
5 SSH/ 1 Burpee, 5 SSH/ 2 Burpees… until 5/5
Run 400m

Round 2:
7 reverse crunch/ 10 second plank… until 7/70.
Run 800m

Round 3:
10 flutter kicks/ 1 Mike Tyson… until 10/10.
Run 400m

Round 4:
Backpedal to the gate.
Harrisburg Downs x 2

MARY:
People’s Mary:
LBC, Crunchy Frog, Freddie Mercury, JLo, Squirm, 100s
ANNOUNCEMENTS:
Bradford Park Turkey Trot and Warmup will replace the Railyard this Saturday.

COT:
Really strong work out there today. This was never an easy workout, but it certainly was easier when in shape! Thanks for the push, HIMs.

Thankful for the return of the Rufty Tomatoes
Happy 9th F3 birthday to Kojak
Good luck to Murtaugh in the CLT Marathon
Unspoken prayers

Come on out tomorrow for a ruck-friendly Road Warrior at Town Center.

“If you stumble, make it part of the dance.”

Keep Pushing.