January 18th, 2025 By Bearclaw

PAX: Uncle Floyd, Constitution, Z1n, Boy Scout, Exit54, Redtape, Goldrush, Hacksaw, Magic Mike,

QIC: Bearclaw

FNG: 0

Disclaimer:

Warmup:

20 SSH

20 IST

20 Penny Pickers

20 Mountain Climbers

The Thang:

Round 1:

5 Burpees

15 Merkins

15 Upright Rows

15 Kettle Bell Swings

15 WWT’s

15 Goblet Squats

15 Outhouse Curls

Chest Presse

After completing all these sets, run to the tennis court and back.

Round 2:

15 Triceps Extensions

15 Figure 8’s

15 Reverse Baby Crunches (RBC)

15 Bent Over Rows

15 Lawn Moyers (each leg)

15 Lunges (each leg)

15 Flutter Kicks

5 Burpees

After completing all these sets, run to the tennis court and back.

Then repeat…

Iron Circle

No Mary:

Prayer Requests:

Constitution-MRI Results-now we pray and hope the doctors can fix the problem

Othello-Recent fall on the ice

Hacksaw-pray for his wife and medical issues and extra responsibilities taking care of his pets

Friends that we know that have lost spouses

Announcements:

Alton Challenge

Gremlin, Saturday February 15 (https://findarace.com/us/events/the-gremlin)

Exit 54 gave us a good explanation of these events and the cause that is being supported, and which honors and remembers F3 brothers that are deceased

COT: Bearclaw

Moleskin:

YHC was very glad to see nine dedicated men who came out to make themselves better.  “Balmy” may be a little exaggeration, but it is amazing how warm 31 degrees feels compared to 21 degrees at some of the beatdowns this week.   The beatdowns this week seem to include Burpees, so we decided to continue the trend. YHC was looking for Maddog but it occurred to him that he may have started his birthday celebration early and couldn’t make it.  I hope all of you will wish him a happy birthday. Who is counting, but he only has one more year to be in the F3 “hate” group.  Constitution always provides us music for the workouts (and yesterday he had his huge Big Ben speaker). I requested the play list yesterday. I hope everyone enjoyed it or was able to tolerate it.  If not, blame it on YHC  It brought back memories for some of us.   Thanks for playing along and allowing me to give back to our F3 group.

 

 

Backblast, f3harrisburg, Harrisburg Iron

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