March 2nd, 2018 By BurVegas

5 men broke down their muscles using a Master Q’s favorite beatdown.  YHC printed out those details and just read them out loud to the PAX. Got a question Gamma: do we drop Merkins by 2 like the rest of the exercises or stay at 20?

Disclaimer

Warm-up
Mosey to the end of the lot
Arm/Shoulder stretches
Imperial Storm Troopers x15
Side Stradle Hop x 20
Mosey back

The Thing

20 O/H Presses
20 Curb Pullovers
20 Outhouse Curls
20 Triceps Extensions
20 Sumo Squats
Single-Arm Zamparani to the other side
20 Mericans
Zamparini back, switching arms

Repeat with 18, 16….2.

TClaps to those who almost started back up the ladder
TClaps to Diesel for wearing an additional 20-30 lbs on this back…but I’m not sure why someone does that.

Mary
LBCs x25
Flutter Kicks x20
Pretzel Crunch x 15 x 2
1 minute Plank

COT

ANNOUNCEMENTS

• 3/3: Wings of Eagles Work Day. See @SSMinnow
• 3/10: F3 Whetstone Mentoring Initiative is starting up.  Official Launch will be right after a Regionwide Convergence at The Mineshaft (UNCC) at 7am. Meet at Lot #7, 8907 University Rd.
• 4/7 – 4/8: Spartan race; A lot of Pax launching on Sunday Morning.  Sign up under the ‘F3 Harrisburg’ Team and talk to @Clueless or @Kojak for info.
• 4/14:  Harrisburg 5K; first SpeedForNeed event of 2018; Details here. There will be a beatdown before the race at the Town Center starting at 6:30am (instead of the rail yard)
• 4/21: Operation Sweet Tooth is having their Christina Latini 8k/2Mile walk. Details Here!
• 4/21: Orphanage Game day.  Reach out to @FlipPhone

Harrisburg, Harrisburg Iron

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