March 29th, 2018 By SoloCup

14 came out to celebrate YHC’s most recent trip around the sun.  This workout is a variation of my very first post Q’d by @Escalade on 8/17/2013.

Warm Up

Mosey to corner light

• 15 x SSH
• 15 x Windmills
• 10 x Mountain Climbers
• 1 x Burpee

The Thang

• Two line Indian Run to the Mavericks Ball Park. 1 Burpee off the back.

Just because

• 10 burpees.

On the Bleachers:

• 41 x Step Ups
• 41 x Dips
• 41 x Incline Merkins
• 41 x Decline Merkins

Mosey to the Bus Lot for AMRAP Stations

 2 min each station

• 20 Get Up’s each arm, 21 Squat Jumps (AMRAP)
• 20 Lunges each Leg, 21 Carolina Dry Docks, (AMRAP)
• 20 Low Flutter, 21 LBC (AMRAP)

Repeato x 2

 The 4th Station done as a group 4 min.

• 20 meter sprints, 21 merkins (AMRAP)

Fellowship mosey back to The Ridge with Jail Break Sprint for last 100 yards.

Mary

• 15 x Mason Twist
• 15 x Low Dolly
• 15 x Slow Flutter
• 15 x LBC
• 15 x Squirm
• 15 x Pretzel Crunches (L/R)
• 15 x Crunchy Frog

Announcements

• F3 Dads Camp ENC sign up is here. Definitely a great opportunity for the 2.0s Spots fill up quickly. https://www.eventbrite.com/e/6th-annual-f3-dads-camp-thunderbird-tickets-44617814083
• ParaGuide Opportunity the weekend (Free Beer, Free Shirt, you just have to walk with a great guy for about 3 miles)
• Harrisburg 5k/10k is on Saturday, April 14. Pre-race beatdown at H’burg TownCenter at 6:30am. This is our F3 Harrisburg race  and a SpeedForNeed event so it would be great to get an excellent Pax turn-out. See this backblast for more details.
• Operation Sweet Tooth Inaugural race is on Saturday, April 21. Volunteers are needed for race support. Details are at this link.
• The Tackling Childhood Cancer event is at Hickory Ridge High School on Saturday, April 28 starting at 12:00pm. The Tackling Childhood Cancer event is being organized by our F3 brother Opie. It is a family friendly and charity event with an ongoing flag football tournament among high school teams. There will be food trucks, raffles, vendor sales, bouncy houses, a fire truck, and more.  Luke Kuechly, LB of the Carolina Panthers, will be there as well! More details at this link.

 

Moleskin

• Thanks for joining me for one more trip around the Sun.  I am grateful to spend it with you guys.
• Lots of #NoQuit out there this morning.  Great to have @TimBits and @CounterTop back out there as well @CT hasn’t slowed up one bit.
• Welcome FNG @PolePole, Swahili for Slow.  Great guy and A great addition to the PAX
• Cobains for the breakdown in organization up at the Middle school…guess I need to dial that one in a bit.
• Lots of Ab work there at the end…not sure that was planned.

For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do.  Ephesians 2:10

Keep Pushing

Harrisburg, The Ridge

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