October 11th, 2025 By Bearclaw

PAX: @SS Minnow @Gipper @Constitution @ Carpe Diem @RedTape @Metro Dog

QIC: Bearclaw

FNG: 0

Count: 7

5 Core Principles of F3:

• Free of Charge
• Open to all men
• Held outdoors, rain, or shine, heat or cold
• Led by men who participate in the workout in rotation fashion, no certification or training necessary
• Ends with COT

Disclaimer:

I am not a professional and have received no special training.  You are here of your own free will and at your own risk. Modify as needed-push yourself, but don’t hurt yourself.  We’re all here to get better.

Warmup:

• (15) SSH
• (15) IST
• 15 Hillbillies
• (15) Penny Pickers

The Thang:

Mosey to Second Shelter:

Make a lap around the pond with coupon, then do the exercises below.  The plan was to do laps between sets.  But liberty was given to break up the sets and run laps with coupon after doing certain number of reps if that was easier.

• 50 Merkins
• 75 Mountain Climbers
•  100 Carolina Dry Docks
• 125 WWII’s
• 150 Squats
• 175 LBC’S
• 200 Plank Jacks

Mosey back to First Shelter:

• 15 Step Ups (each leg)
• 15 Dips
• 15 Incline Merkins

Repeat and continue until time is called.

ANNOUNCEMENTS:

Bradford Park Turkey Trot 5K: Saturday, November 8. Sign up here: https://runsignup.com/Race/NC/Harrisburg/BradfordParkTurkeyTrot

Santa Scramble 5K: Saturday, November 22. Sign up here: https://runsignup.com/Race/NC/Concord/SantaScramble5K

Afton Challenge

Prayer Request: Carpe Diem’s niece, Lillian, Christian, Todd, Constitution on job search,

Very sorry of Josh passing away, remember his family

Praise:  Clickbait is now on the praise and not prayer list

Metro Dog’s friend and Fellow F3 member, @Clapton who has Gaul Bladder and other issues.

COT: Bearclaw

This closing reflection came from one my F3 Buddies @Frappuccino who is somewhat a cyclist enthusiast himself who thought it was appropriate to remember the living legacy of Lance Armstrong who recently had a birthday.

Closing Reflection:

Lance Armstrong’s legacy extends far beyond his achievements and failures as a professional cyclists.  After surviving testicular cancer, he became a powerful voice for cancer patients and survivors worldwide, founding the Livestrong Foundation in 1997.  This organization has raised hundreds of millions of dollars to fund cancer research, provide direct support to patients, and increase public awareness of the disease.  Although his cycling achievements are often overshadowed by doping revelations, his philanthropic efforts and influence in the cancer community remain significant parts of his complex legacy.

 

 

 

Backblast, f3harrisburg, Railyard

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