March 13th, 2026 By Uncle Floyd

Date: 03/13/26
AO: #f3harrisburg
PAX: @Uncle Floyd, @Bearclaw, @Ace
Q: @Uncle Floyd

FNGs: 0

Count: 3

A fearsome PAX threesome welcomed the day in 30 degree weather with a familar four-quadrant kettlebell beatdown that left no prisoners. These HIMs and YHC came with a great attitude to this beatdown and worked hard as they moved and mumble-chattered and worked muscle groups they didn’t even know they had.

Short disclosure and exhortation — not that our workouts would get easier, but that we, in turn, would get stronger in relation to them.

Warmarama

Various stretches including SSH, Imperial Storm Troopers, Hillbillies and,Bob & Weaves, followed b by some boxing jab exercises.

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: Full Body

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

Between Sets: Mosey to the playground for 5 pull-ups or modify by hanging from the bar.

Round 2: Arms and Chest

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

Between Sets: Mosey to the playground for 5 pull-ups or modify by hanging from the

Round 3: Triceps and Back

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

Between set: Murder Bunny the length of picnic tables and back

Round 4: Back & Core

10 Lawnmowers (LH); 10 Lawnmowers (RH); 10 Heels to Heaven; then 9, 8, 7, 6, 5, 4, 3, 2, 1, etc. and a special round of American Hammers with kettlebell as a kind of co0l down.
We performed Round 4 twice, or nearly so, starting with 5 reps the second time and working our way down.

COT– Prayers/Announcements

Events

Fellowship of the Idiot’s Run- March 20, Albemarle

Harrisburg 5k– April

Prayer: “Showing up for each other” and prayer for Iran and our leaders, along with our reservists like @Maddog and @Murtaugh, Led by QIC. Gratitude for the grind, call to servant leadership and F3 brotherhood.

Prayers for Susie Minarchik, @Constitution’s friend

Prayers for @Bunyan’s full recovery from IT band

Prayers for.Constitution’s job search, for favor and open doors

Familyl of Lloyd Wardley (@Constitutions’s friend’s Dad), Josh’s family, Lilly (continued good news), Shelly, Katarina, Brendan and his Mom–Mom has cancer (CarpeDiem’s student)

Continued prayers for U.S. Army Spc. Sarah Beckstrom’s family (she was killed in the attack) and for

U.S. Air Force Staff Sgt. Andrew Wolfe, 24, who was critically wounded but is making an “extraordinary progress.”

Praise: Lilly! and @clickbait, and a good report from Lilly (via @talladega) and also from Shelly (via @Constitution). And also a great report on Avery Pigg, whom we prayed for and who is racing horses with her friends now. Always a pleasure, gents!

f3harrisburg, Harrisburg Iron

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