October 7th, 2025 By Uncle Floyd

Date: 10/07/25

AO: #F3Harrisburg

PAX: @Ace, @Striker, @Amigo, @Notemeg, @Bunyan, @Goldrush, @SSminnow, @Constitution, @Unclefloyd, @Othello, @HotTopic, @BoyScout, @Exit54 and @ColSteve

Q: @UncleFloyd

Count: 14

FNGs: 0

Fourteen super PAX powered through 7 different (thang) exercises with 10 reps on Oct. 7 while young @Amigo turned 9 under a full harvest moon. These HIMs strode defiantly into the gloom for a full-orbed 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…

The clock struck 5:30 am and off we went: Awesome disclaimer, opening exhortation and prayer — that our workouts would not get easier but rather we would get stronger in relation to them and that no one would get hurt.

PAX traversed the perimeter of the Ridge parking lot in a group Indian Run, which ended at the concession stand for Warm-a-Rama.

Warm-as-Rama

Warm-a-rama (10 reps each) Side Straddle Hops, Imperial Storm Troopers, Hillbillies to horizontal and vertical Seal Claps, Bob & Weaves. Then three slow Merkin exercises: the Diamond Merkin, Merkin, and Wide-Arm Merkins, slow three count down and up for one rep (10 total each merkin).

Next we ambled over to the stop sign in the middle of the parking lot for the following:

Sprint from one end of the lot to the other stop sign, lateral hop back to original starting point (flap jack halfway).

Then Sprint again to the end of the parking lot to the stop sign, then Giant Step half way back followed by the Funky Chicken (which the kids enjoyed, young and old).

The Thang

Mosey to the Wall of Pain:

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)

 

then…Mosey to the Main Lighted Parking Lot

Starfish 7-exercise routine (for Oct. 7, @amigo’s birthday), beginning and ending each exercise set (in 4 separate corners of the parking lot, plus 3 other locations) at the inner circle where each PAX did 5 Burpees:

Then 7 exercises, 10 reps for each corner exercise:

American Hammers (10 reps then back to circle for 5 burpees)

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

Dying Cockroaches (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)

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

Glute Bridges (10 reps then back to circle for 5 burpees)

Fielder’s Choice: Heels to Heaven, Poutine Low Flutter, and one other exercise I can’t remember. Choice to do one or all of these 3 exercises.

Repeato round robin about 3 or 4 times.

Mosey to flag/base for Mary…

MARY

10 Reps Each: Superman Pulse, Low Dollies, Box Cutters, Little Baby Crunches, Pretzel Crunch, the Squirm, until time.

Announcements/Prayer:

Col. Steve needs help with the marching band competition at Robinson High end of the month

Bradford Park 5k is coming up, volunteers needed

Praises:

• For @clickbait returning to his F3 workout and on the mend from heart surgery
• from @striker who rejoiced to able to join us out in the gloom at age 11 and for @amigo’s advanced placement testing.

Prayer Requests:

• Colonel Steve’s friend Josh
• Lilly, young girl dealing with cancer (last report was positive but continue prayers)
• Christian and Todd (ALS) and @carpe diem’s friend.
• @Constitution’s job search

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. Loved the fact that we were all able to fit a good cardio and strength workout into 45 minutes on a beautiful morning.

f3harrisburg, The Ridge

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