May 17th, 2025 By Uncle Floyd

Date: o5/17/25

AO: #f3Harrisburg

PAX: @Gipper, @Uncle Floyd, @Constitution, @goldrush

Q: @Uncle Floyd

Count: 4

FNGs: 0

Four HIMs overcame some light rain and the trajectory of heartbreak hill to work through a classic Saturday railyard beatdown.

Disclosure was given and then here’s what we did:

Warmarama

SSH, IST, Hillbillies, Arm Circles then

Mosey to Playground under a light, refreshing rain.

The Thang

MQ Bearclaw: @Constitution remained seated on the mery-go-round while PAX bearclawed around the rotating platform while keeping the MQ spinning around. (About 3 minutes)

Pullups, using whatever we could find to improvise: 10 Pullups (2x)

15 Mountain Climbers, 15 Plank Jacks, 15 Merkins (2x IC)

Mosey to Concession Stand, stop at the soccer field en route for suicides.

Using the 4 lines of the soccer field, end to end, engage in suicides at each line, there and back, using a variety of running, high knees, backward runs and grapevines. (Cardio, OYO)

Mosey to concession stand nearby, take up a plank position:

12 London Bridges (IC)

12 Mike Tysons (IC)

12 UNC Shoulder taps, with merkin in between

Plank Hold

People’s Chair with Air Presses (20 OYO)

Mosey to Hearbreal Hill, bearcrawling uphill from track to upper level of parking lot.

Heartbreak Hill: 15 Dips, 15 Incline Merkins, 15 Decline Merkins

Run the bottom of the hill, 15 Little Baby Cunches at the bottom

Run back up the hill

Repeato 3 times

Continue Mosey back to home base– circle up

MARY

15 In Cadence: LBCs, Cracker Jacks, Poutine Low Flutters, J-Los, Glute Bridge

Moleskin

Enjoyed working out with some great PAX, including friendly new guy, @Gipper!

We had a chance to put the finishing touches on @Goldrush’s awesome 12-year anniversary video for F3 Harrisburg, thank you for the fine effort!

Prayers/Announcements

• Prayers for Lilly, Josh, the family of the missionary killed and Constitution’s friend Christian, who is starting chemo for lymphoma.
• NAMI Walk at Frank Liske today.
• Harrisburg Anniversary June 7.

 

 

f3harrisburg, Railyard

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