November 14th, 2025 By Uncle Floyd

Date: 11/14/25
AO: #f3harrisburg
PAX: @BoyScout, @Tindferfoot, @Constitution, @Uncle Floyd, @Ace, @Bearclaw, @ColonelSteve, @Zin, @MagicMike
Q: @Uncle Floyd

FNGs: 0

Count: 9

Nine PAX affirmed their accountability to each other and gave solid reasons for getting up each morning to attend F3 Harrisburg beatdowns, from clear heads and calm demeanors to staying in shape to live their best lives.  They confirmed their reasons for wanting to get stronger and live longer, emerging into the gloom and 30 degree weather to sling iron to a mix of workout Rock tunes on the boombox and some fun #mumblechatter. 

Disclaimer and prayer: That the workout wouldn’t get easier, but that we would get stronger in relation to it.

Mosey around the tennis courts and the length of the parking lot, returning for Warmarama.

Warmarama

Breathing exercise, SSH, IST, Hillbillies, Appolo Ohnos,  Seal Claps.

Mosey around tennis courts and length of the parking lot, then return to portico.

The Thang

4 Rounds of Kettlebell

10 reps per exercise; 3 exercises per round each of 3 exercises per round, working down in sets from 10, 9, 8 down to 1. In between sets, walk around building with coupon extended with one arm.

Round 1:

Kettlebell Swings (10 reps), Kettle Thrusters (10 reps), Upright Rows (10 reps); then, Kettlebell Swings (9 reps), Kettle Squats (9 reps),  Upright Rows (9 reps); then Kettlebell Swings (8 reps), Kettle Squats (8 reps), Upright Rows (9 reps); then Kettlebell Swings (7 reps), Kettle Squats (7 reps), Upright Rows (7 reps) repeato down to 1 rep.

Walk around building with coupon extended with one arm or two arms

Round 2:

Curls (10 reps), Standing Overhead Press (10 reps), Tricep Extensions (10 reps); then 9, 8, 7, 6, 5, 4, 3, 2, 1

Walk around building with coupon extended with one arm or two arms

Round 3:

Lying on picnic tables, Tricep Overhead Extension (10 reps), Bench Presses (bench presses) Kettle Flutter Kicks (10 reps); then 9, 8, 7, 6, 5, 4, 3, 2, 1

Walk around building with coupon extended with one arm or two arms

Round 4: Bonus

• 10 Lawnmowers (LH); 10 Lawnmowers (RH); 10 Merkins; then 9, 8, 7, 6, 5, 4, 3, 2, 1, etc. and a special round of Glute Bridges with the KBs

COT– Prayers/Announcements

• @BoyScout- job opportunities to consider/decide
• @Colonel Steve- wife’s gall bladder surgery went well (and baby  ok too), praying for a quick recovery; friend traveling for Wounded Warrior project
• @Lugnut’s wife Britney, for healing of migraines
• A few PAX unspoken requests
• • Shelly, Lily, Christian, Katerina, Todd
• Always an honor for YHC to servant-lead and get better; God Bless America

f3harrisburg, Harrisburg Iron

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