May 30th, 2025 By SheepDog

Friday, May 30th, 2025 – Stallings Road Park, Harrisburg, NC

Nine of F3 MeCa Harrisburg’s best at picking things up and putting them down showed up in the predawn high humidity but decent temperatures gloom to sling a little iron (and other materials) to get a little better.

Warm-O-Rama:

• Mosey to other end of the parking lot
• SSH x 20
• Hillbillies x 10
• Abe Vigodas x10
• Penny Pickers x10
• Mountain Climbers x10
• Arm circles forward, arm circles backward and Michael Phelps
• Mosey back with butt kickers and high knees

The Thang:

Rotate between twelve stations staying at each for 50 seconds of fun and then 10 seconds to rotate to the next.

The stations not necessarily in this order:

• Bosu (provided) merkins
• Battling Rope (provided)
• Lawn Mowers (alternate sides)
• Overhead Tricep Extensions
• Thrusters
• Upright Rows
• Lunges (alternate legs)
• Iron Cross with 10 lb and 15 lb dumbbells provided
• American Hammer
• Chest Press with 35 lb kettlebell provided
• Sumo Squats
• Outhouse Curls

Mary:

People’s Mary – all reps x10 but not necessarily in this order:

• • Oblique LBC’s – ?
  • Flutter kicks – ?
  • LBC’s – ?
  • Low Dolly – ?
  • Boxcutters – ?
  • Crunchy Frog – Magic Mike
  • Squirm – Goldrush
  • Freddy Mercuries – YHC

CoT – Count off, Name-O-Rama, Announcements and Prayers/Praises

• PAX: Uncle Floyd, Constitution, Goldrush, Dr Lecter, Magic Mike, Hacksaw, SS Minnow and Bearclaw
• Q: SheepDog
• 12 year anniversary obstacle course workout on Saturday, June 7th
• We’ve invited DawgHouse to White Lightning on Monday, June 2nd
• Prayers of thanks for the F3 organization and all of the good it does for individuals (fitness, mental and spiritual health) and communities and hopes that it continues to grow to do even more.

Moleskin:

If I hadn’t picked up this Q from @Zin then I probably wouldn’t have gotten out of bed so thanks for that.  I needed the sweat in the high humidity.

Good tunes this morning thanks to @Constitution.  Great tunes after that when @MagicMike took over the playlist selection.  #MasterOfPuppets

Thanks to everyone for coming out this morning to support my Q.

Harrisburg, Harrisburg Iron

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