June 1st, 2017 By Kojak

You can always get an idea of the temperatures when a certain Nissan SUV rolls into the lot.  After a couple of runners flew in just before 0530 off we went, albeit to some groaning.  It went down like this……….

 

Disclaimer

 

WARM-UP

Cotton pickers x 16

Tempo merkins x 16

Tempo squats x 18

 

THE THANG

Partners start with 2 partner clap merkins by the Bull and then run around opposite sides of the school to the back of the school and do 2 partner clap jump squats.  They take the same routes back to the Bull and then increase reps by 2 until they reach 10 reps of each exercise.

 

Start at the bottom of the hill with 1 burpee then run to top of the hill and do 5 squat hold air presses.  Increase each round by 1 burpee and 5 presses until doing 5 burpees and 25 presses.

 

MARY

W’s x 25

 

ANNOUNCEMENTS

–The Bear June 3rd in Isotope

–Harrisburg 4 year convergence June 10th at Harrisburg Park.  Still looking for guys not doing the workout to help out with coffee and bagels.  Let Solocup know if you can help out.

–Harrisburg 5th annual F3 family cookout June 17th at Gamma’s place.  More details to come.

–Q school July 17th at Harrisburg Park

–MECA baseball night July 20th at Intimidators Stadium.  https://intimidators.streamlineticketing.com/web/group/?qsaction=grouplogin&u=f3&p=f3

 

COT(Prayers for Dick Tracy after the loss of his father and to the Cole and Angel families after the damages to their homes)

 

MOLESKIN

–It was nice to hear all the mumblechatter at the start, it definitely keeps YHC in check.

–TClaps to Bull, Big Bird, and Clueless on their pre-runs but it’s a weekly deal for that crew.

–There’s been some talk lately between the different workouts(non-runners vs. runners) so I tried to bring some balance between the groups.  Don’t want to see this turn into a West Coast vs. East Coast size battle.

–Good reminder afterwards from Dick Tracy about the importance and positive influence of F3.  We need to continue to get people out and reach out to brothers that haven’t been out in awhile.  #ISI

Harrisburg, The Ridge

---