June 28th, 2025 By Lee Spencer

Slackblast! Substitute Q

Date: 06/28/2025

AO: #f3harrisburg

PAX: @Constitution @SSMinnow @Gipper @Misfire

Q: @Mullet

FNGs: 0

Count: 5

5 pax came out today to get a little better and enjoy the sunrise together.

Disclaimer was given and it went a little like this

Mosey to the library and into the warmup – SSH, Windmill, Grandpa Jacks.

Mosey to the Depot

1 – Burpee 5 – Merkins 10 – Smurf Jacks 15 – Incline Merkins 20 – Steps Ups (L/R=1) 25 – Squats 30 – Jump Shots

Mosey around the pond.

Plank up till everyone finished

1 – Burpee 5 – WWII 10 – Smurf Jacks 15 – Incline Merkins 20 – Steps Ups (L/R=1) 25 – Squats 30 – Jump Shots

Mosey around the pond.

Plank up till everyone finished

30 – Flutter kicks 25 – Squats 20 – Steps (L/R=1) 15 – Incline Merkins 10 – Smurf Jacks 5 – Merkins 1 – Burpee

Mosey around the pond.

Plank up till everyone finished

30 – Flutter kicks 25 – Squats 20 – Steps (L/R=1) 15 – Incline Merkins 10 – Smurf Jacks 5 – WWII 1 – Burpee

Mosey back to the start

Each pax called out Mary exercise

Recover Recover

Thanks for coming out this morning and playing along. With that it’s a wrap on another morning of free fitness and group therapy and best of all no money is required.

Your future self is counting on you, to get out of your own way.

I’m out

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