April 2nd, 2026 By Uncle Floyd

Date: 04/02/26

AO: #f3Harrisburg
PAX: @Constitution, @Gold Rush, @Ace, @Uncle Floyd, @Carpediem, @Murtaugh, @ColonelSteve, @DrLecter, @Norwood, @Bearclaw

Q: @UncleFloyd
FNGs: 0
COUNT: 10

Ten of F3 Harrisburg’s finest HIMs answered the call and posted under a bright, righteous full moon this Holy Thursday morning as we kicked off the most sacred weekend on the Christian calendar — Easter/Resurrection Day.

YHC brought a 9-station bootcamp that kept the body moving and the mind sharp. The Pax flew through the stations with outstanding form and intensity. At times it felt less like a workout and more like a masterclass in controlled violence — the kind only true HIMs can deliver.

The real separator? Every single round included a 75-yard ruck run with a 35-lb rucksack on your back. These men didn’t just complete it — they smoked it. Lap after lap, they embraced the suck with strong effort, solid mumble-chatter, and the kind of endurance that defines F3.

Balmy temps, great fellowship, and a crew that pushed each other the entire time made for an unforgettable morning.

Disclosure that workouts wouldn’t get easier but that we would get stronger in relation to them; and remembrance that the suck is temporary, but the gains are forever. Then off to the races.

Mosey to the pagoda to begin with a series of wall exercises, 10-12 reps each:

• Plank it Up (and pointer from plank position)
• Mike Tysons
• B2Ws
• JackAssBurpeeWebs (in honor of JD)
• Donkey Kicks
• London Bridges

Good form, nice and easy, no stress at this point, as we eased our way over to the tennis courts, where PAX “paid the toll” upon entrance, hanging from the horizontal cross bar for the gate to execute 5 pull-ups. Then we circled up for Warm-a-rama.

WARMUP:

• Side Straddle Hop (12 IC)
• Michael Phelps and related
• Bob & Weave
• Seal Claps

Then lineup at the tennis court horizontal boundary sideline for some Suicides:

First side line (2 merkins) return back to start/home touching the line; second court sideline (2 merkins) return to home; 3rd line (2 merkins) return to home; 3rd tennis court line (2 merkins) and return to home, last line on 3rd court (2 merkins) return home.

Repeato for a second time

Then mosey around the parking lot, gathering in front of the concession stand (for a hamburger, not).

THE THANG:

Circuit rotation/domino workout: Each person took one of the 8 stations. Once the timer completed their reps, we rotated stations.

Timer: Weighted Runner—Sprinted or fast-walked 75 yards with a 35-pound rucksack (to the gate)

When Weighted Runner returns from the sprint, he swaps places with PAX, and that PAX moves to the next circuit training spot.

(Repeato 4x)

9 Stations:

1. Coupon Thrusters (featured exercise, w/coupon/cinder block)
2. Weighted Runner— sprint 100 yards with 35-pound rucksack
3. Plank Jacks/J-Los
4. Wide-Arm Merkins/Dying Cockroaches
5. In & Outs/Crunchy Frogs
6. Carolina Dry Docks
7. Superman Pulse/Merkins
8. American Hammers (with 35 lb kettlebell)
9. Glute Bridges/V-ups

At the end of just 2 full rotations at all stations, we completed the workout, running out of time, gathering for COT.

Featured Exercise:

Coupon Thruster 
A combination of a front squat and a push press, typically using a coupon, in one continuous, explosive movement.

Muscles Worked: Full-body exercise focusing on quads, shoulders, and core.

Execution:

• Hold the coupon at chest height.
• Perform a full squat until elbows touch or pass the knees.
• Drive up explosively, using leg momentum to press the coupon directly above the head.
• Lock out arms and, if possible, “put the head through the window” (bring the head forward between the arms).
• Return the coupon to the chest and repeat.

COT

Events

• Harrisburg 5K – April 25 Run the Burg:
  • https://www.harrisburgnc.gov/415/Harrisburg-5K-Fun-Run-Health-Expo?utm_source=ig&utm_medium=social&utm_content=link_in_bio

Prayer: “Showing up for each other.” Led by QIC. Gratitude for the grind, call to servant leadership and F3 brotherhood.

• Prayers for family of Liam, the Hickory Ridge High Schooler who was killed in a car accident last week.
• Prayers for America and Israel as they focus on the dismantling of the evil Iranian empire and protection over @Maddog and our other service member who are stepping up to meet the need of the hour. Prayers for the families of the 6 lost service men.
• Prayers in general for @Constitution’s job search, for open doors, and the family of his friend’s Dad, Lloyd Wardley.
• Prayers for @CarpeDiem’s family (#6 child is on the way!)
• Josh’s family, Lilly, Shelly, Katarina, Brendan and his Mom–Mom has cancer (CarpeDiem’s student), Eric looking for work, @ColonelSteve’s wife’s continued recovery.
• 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,” honored at the State of the Union.
• Praise: for @Constitution’s promotion to F3 Meca Nantan, leader of the regional AOs!
• Praise for Christian’s recovery (dear friend of @Constitution) and @clickbait, and praise for good report from Lilly (via @talladega) good PET, CT and MRI scans! 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

f3harrisburg, The Ridge

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