January 9th, 2025 By Uncle Floyd

Date: 01/09/25

AO: #f3Harrisburg

PAX: @Uncle Floyd, @SSMinnow, @Constitution, @Dr Lecter, @Othello, @Maddog

Q:@UncleFloyd

FNGs: 0

Count: 6

Six super PAXes leaned into 19-degree weather and had some fun building their stamina and chest muscles, enjoying the quiet before Charlotte’s once-in-three-year winter snowstorm.

Here’s what we did..

Quick disclosure, prayer for safety and that “the workouts wouldn’t get easier, but PAX would get stronger” and then we were off to the races (it was too cold spend time talking!)

Warm-a-Rama

SSHs- Hillbillies -ISTs-Seal Claps- Vertical Seal Claps- Michael Phelps (IC 15) and various stretching exercises.

The Thang

PAX lined up at the stop sign and ran to the stop sign lat the other side of the lot in near-sprint-like fashion.

Next we did lateral side hops from side to side, working our way down the road in the direction of the concession booth (where coupons were waiting patiently…). Half way there we turned into walking lunges and then worked our way back with standing broad jumps and giant steps/Frankenstein walks. Throughout this back and forth ordeal from one end of the parking lot to the other, PAX could stop us at any time (which they did) and shout “Hey, hey Mr. Big Chest” upon which PAX must drop and complete 10 Merkins.

By this time, we started to warm up…

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Next we found ourselves at the Concession Stand for some coupon work.

Three sets of 10 reps were completed with the coupon, including:

Manmakers using coupon (10 IC)

American Hammers w/ coupon (10 IC)

Seated Tricep Extension (10 IC)

Sitting vertical chest press (10 IC)

Low Flutters w/ coupon (10 IC)

Standing vertical chest press (10 IC)

Standing Tricep Extension (10 IC)

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Next we ditched our coupons and pursued the following:

Hand Release Merkins (10 IC)

Tempo Merkins (10 IC)

Werkins (10 IC)

Crucible Merkins (hold for 5 to 10 seconds)

Repeato (2x)

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Next we carried the coupons back to @othello’s truck, some of us running with the coupon carried overhead.

Next we moseyed to the ridge/hill…

10 Incline Merkins

10 Decline Merkins

10 Little Baby Crunches

run to top of hill: 10 Jump Squats

Repeato (2x)

Mary

Freddy Merks, Poutine Low Flutters, V-Ups (10 IC)

Leg stretches

Superman Pulse and J-Los (10 IC)

Circle of Trust

Announcements

Afton Ridge 5k and Gremlin coming up

Prayers

@constitution thanked the men for their generosity to his son, @MagicMike, when he broke his arm and told how he and his family paid it forward for a young girl in the neighborhood was recently injured.

Uncle Floyd thanked PAX for their prayers for him, for work and other circumstances, which he surely felt and recognized the difference.

We thanked God for peaceful transition of power on Jan. 6 and for his favor and blessing on this nation.

Moleskin

Always an honor to lead the men who were in fine form on this frigid morning- We stayed mostly warm, though Uncle Floyd and Othello reported some sore fingers from the cold, not heeding the wisdom of the SSMinnow and Constitution, who wore mittens and heated gloves, respectively.

Keeping our single focus for 2025.

 

f3harrisburg, The Ridge

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