October 13th, 2025 By Uncle Floyd

Date: 10/13/25

AO: #F3Harrisburg

PAX: Boyscout’s son (FNG), @Striker, @Bunyan, @Bearclaw, @Talladega @Constitution, @Unclefloyd, @HotTopic, @BoyScout, @Exit54

Q: @UncleFloyd

Count: 10

FNGs: 1

Ten PAX stepped into the gloom to blow up a challenging cardio and strength training workout on Columbus Day while grooving to the soulful sounds of Frank Sinatra on the boombox.

Warm-A-Rama.

Various Runner’s Stretches

The Thang:

Extinction Mile, then…

PAX with Cinder Blocks: At each of 8 stations PAX did the following exercises OYO, while 1 man functioned as the rotation timer at his station by flipping a semi-truck-sized tire six flips forward then six flips back.

-Overhead triceps x10

-Thrusters x10 Stand with feet shoulder-width, hold coupon (thumbs inside block) at chest height, squat down with a straight back, explode up, driving weight overhead to a full lockout.

-Curls x10

-American Hammers x10
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-Goblet Squats x 10 (hold coupon at chest, stand w/ feet shoulder width, squat

-Merkins x10

-Overhead Chest Press x10

-Glute Bridges  x10

then..

Six Minutes of Mary

Little Baby Crunch (10 reps)
Freddy Mercuries (10 reps)
In & Outs (10 reps)
Side Crunches (10 reps)

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
• Children’s Choir Event in Pineville  (end of month) with @Constitution’s congregation
• Afton Challenge- January 2026

Prayer:

• @CarpeDiem’s niece, Lillian, Christian, Katarina, Todd (ALS), Constitution on job search,
• Very sorry of Josh passing away, remember his family
• Prayer for @Exist 54’s ankle and back (possible herniated disc)
• Praise: @Clickbait recovering, now on the praise, not prayer list
• Praise for ISRAELI HOSTAGES RELEASED!!!!
• @Metro Dog’s friend and Fellow F3 member, @Clapton who has Gall Bladder and other issues.

Circuit Breaker, f3harrisburg, TheCircuitBreaker

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