AO: f3harrisburg
Q: JD
PAX: Constitution, Bearclaw, Colonel, Steve, Uncle Floyd, Murtaugh, TarTar
FNGs: None
COUNT: 7
WARMUP:
– SSH X 20
– 3 burpees oyo
– IST X 20
– 3 BURPESS OYO
– WINDMILL X 15
THE THANG:
Mosey to the hill for a little hill work:
3 rounds the following exercises:
10 reps of Carolina Dry Docks, Quadraphilia up to the top of the hill,
15 reps Jump Squats at the top, run down the back side of the hill
10 reps of Curb Merkins, Quadraphilia up to the top of the hill,
15 reps of Jump Squats, run down the hill, repeat that sequence two more times adding 5 to the rep count each time. Plank til PAX is done.
Mosey to tennis courts for more.

Four rounds of exercise:
1st round – Plank Jacks
2nd round – Crunchy Frogs
3rd round – Mountain Climbers
4th round – Merkins

Starting at the sideline of the tennis court, perform 5 reps of above exercise, run to far sideline of the court, repeat exercise adding 5 to rep count. Once at the farthest court, turn around and come back to the starting point, repeating the same process of adding 5 reps. Move on to the next exercise Result would be rep count of 5, 10, 15, 20, 25 and 30 of each exercise.
MARY:
Low Flutter x 15
Box Cutter x 15
Homer to Marge x 3

MOLESKIN:
Great effort out there this morning. Love working the hill, always a challenge running backwards up the hill. Thanks to TarTar of choosing the music. I enjoy Big Band music, it’s almost of my era, almost – not far off though…

ANNOUNCEMENTS:
MECA’S 11 year anniversary this Saturday, 4/26, at UNCC at 07:00. There is a post from heatstroke here in the mumblechatter channel. Look there for more information. Also this Saturday is the Harrisburg 5k. Look here for more information: www.harrisburgnc.org/415/Harrisburg-5K-Fun-Run-Health-Expo

COT:
Prayers for Abraham and Ashley as they go through their engagement.

“For nothing will be impossible for God.”
Luke 1:37