May 1st, 2025 By Uncle Floyd

Date: 05/01/25

AO: #F3Harrisburg

PAX: @DrLecter, @redtape, @goldrush, @ssminnow, @constitution, @Unclefloyd

Q: @UncleFloyd

Count: 6

FNGs: 0

Six PAX beat back the bedsheets and strode defiantly into the gloom of a bootcamp beatdown at the Ridge this morning, making a good choice, and emerging from the workout with the gift of mental clarity—a clear mind and calm demeanor to head into the day. A good time was had by all.

Here’s what we did…

Warm-as-Rama:

Warm-a-rama ranged from (12 reps each) Side Straddle Hops, Imperial Storm Troopers, Hillbillies to Apollo Ohnos, Seal Claps (horizontal and vertical) and Grandpa Jacks, along with some arm circles and runner’s stretches.

The Thang:

Long mosey around the parking lot, arriving at the Ridge.. 

PAX did 4 exercises of 10 reps each (three times)

Burpees

Incline Merkins

Dips

Quadraphelia to top of the hill for Jump Squats

then…

Mosey to the Pagoda... (6

PAX people chaired to hear directions, then planked up to do, in cadence:

10 London Bridges (IC)

10 Mike Tysons (IC)

10 Shoulder Taps (IC)

10 Donkey Kicks (OYO)

30 second hold: Balls to the Wall (OYO)

Repeato (2x)

then…Mosey to the Parking Lot

Starfish exercise routine, beginning and ending each exercise set (in 4 separate corners of the parking lot) at the inner circle where each PAX did 5 Burpees

Then 4 exercises, 10 reps for each corner exercise:

Merkins (10 reps then back to circle for 5 burpees)

Mt. Climbers (10 reps then back to circle for 5 burpees)

Crunchy Frogs (10 reps then back to circle for 5 burpees)

Carolina Dry Docks (10 reps then back to circle for 5 burpees)

Repeato round robin about 3 or 4 times.

Mosey to flag/base for Mary…

MARY

10 Reps Each: Superman Pulse, JLos, Low Dollies, Box Cutters, Poutine Low Flutters, Pretzel Crunch, Freddy Mercuries Side Crunches, Hands-Down Crunchy Frogs

Announcements/Prayer:

Constitution using next Saturday workout in planning for Harrisburg Anniversary/Convergence

Praises:

• For @SSMinnow, who has a chance today to speak to 30 Chick Fila employees at the airport in his chaplain role–pray for good message preparation, delivery and connection.

Prayer Requests:

• Colonel Steve’s friend Josh
• Lilly, young girl dealing with cancer (last report was positive but continue prayers)
• @Constitution’s Mom (possible dementia, flight risk, wisdom for family decisions)
• @Constitution’s job search and quick healing from fall yesterday, while helping Mom install security cameras.

Moleskin:

Always a pleasure to serve and lead the men, reflecting on the gift of a clear mind and the combatting of stress that these beatdowns produce in us.

Backblast, f3harrisburg, The Ridge

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