July 8th, 2025 By Uncle Floyd

Date: 07/08/25

AO: #f3Harrisburg

PAX: @ColonelSteve, @Backpack, @Murtaugh, and FNG Mack, @Uncle Floyd, @Constitution, @Othello, @TheAmericanDream, @SSMinnow, @Goldrush

Q: @Uncle Floyd

Count: 10

FNGs: 1

Ten HIMs ranging from 8 years old to 78 left their air conditioned homes to embrace the discomfort of heat and humidity in the South to engage in a high intensity training beatdown at the Ridge this morning, crawling through human beach obstacles (“losing some civvy,”) and celebrating the current Wimbledon tennis championship F3 style.

Warmarama

SSH, IST, Hillbillies, Seal Claps, Vertical Seal Claps, Boxing Jabs and Crosses, Boxing Bobs and Weaves, Runner’s Stretch and Arm Stretch.

The Thang

Mosey to the Ridge/hill…

10 Incline Merkins

10 Decline Merkins

10 Little Baby Crunches

Quadraphelia to top of hill: 10  JumpSquats

Repeato (3x) and then plank it up to wait for the six..

Mosey to Wall of Pain…

10 Wide Arm Merkins (IC)

10 Mike Tysons (IC)

10 Donkey Kicks (OYO)

10 London Bridges (IC)

10 Air Presses (IC)

Mosey to Volleyball Court (aka Beach)

Partner Handclap Merkins

2 Sets of 10 w/ Partner

Tunnel of Love

PAX lined up side-by-side in a plank position on the beach, creating a “tunnel” with their bodies.
Movement: One by one, members of the group crawl under the legs of the planking PAX.
Variations: This exercise was performed in the sand for added difficulty and camaraderie.

Repeato (each PAX) 2 times

Mosey to Tennis Courts

Push and Pull (The Price of Entry to Wimbledon)

5 Pull-ups each PAX, while other PAX engage in continuous J-Los

Repeato (each PAX) 2 x

Wimbledon Special: 4 court stations

Ball Boys: Before you can participate in Wimbledon you have to serve as ballboys, sprinting across two tennis courts to retrieve balls that hit the net, keeping your body low as you ran to avoid getting smashed by a tennis ball.

PAX teams stationed at 4 stations on two tennis courts:

15 American Hammers (OYO, then plank up)

Wait for signal: ROTATE!

15 Mountain Climbers (OYO, then plank up)

Wait for signal: ROTATE!

15 Crunchy Frogs (OYO, then plank up)

Wait for signal: ROTATE!

15 Merkins (OYO, then plank up)

Wait for signal: ROTATE!

After first set: Rush the net like Novak Djokovic!

PAX lined up at Serving Line– rushed the net, then backpedaled to return the serve three times repeato, shouting “rush the net” as they did it.

Next, PAX repeated the exercises above at the 4 tennis court stations.

Mosey to Concession Stand…

1 round of bear crawl circle in the concession area.

MARY

No time for Mary…

COT/Prayers/Announcements

PAX remembered and prayed for the Central Texas families who lost loved ones in the flood, as well as Josh, Lilly, and Christian and @Clickbait, who will be operated on this Friday.

Special prayer was offered for @Constitution to aid with his job search. In the Bible, Aaron and Her held up the arms of Moses during an ancient Israelite battle. The outcome of victory was assured as long as they offered their support– we did the same for @Consititution, who will emerge from this wilderness experience better than ever.

f3harrisburg, The Ridge

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