June 22nd, 2018 By Clueless

11 F3 Faithful rolled into Stallings Road Park to throw around some heavy objects… and to listen to some groovy tunes (maybe… depends on what a free youtube mix would churn out). And no, this was not a “JV” workout.

Warm-o-rama: high knees, butt kickers, ball kicks, arm circles, windmill ICx10, yurpees x5

Thang (10 reps, 15 reps, 5 reps):

• Halo
• Arnold shoulder press
• Side tri-raise
• Hammer curls
• KB Merican w/ stacked feet
• Chest press w/ crunch
• Step back lunge
• Sumo squat (rnd 1), dead lift (rnd 2, 3)
• Upright row w/ shoulder shrug
• Overhead tri ext
• Seven Ups
• Dutch cucumber
• Plank cross-over merican
• Ab up w/ press to sky
• Goblet squat

Fully completed sets 1 and 2… made it to dead lifts on set 3.

COT

Moleskine:

1. Strong work folks! Thanks for the opportunity to lead.
2. @FlipPhone sweated out a puddle of “@Wexler”… ???
3. Per @Scooter, music made a recovery midway thru the workout then turned “JV”… stop picking on @Wexler @Gamma… #StillBetterThanStarskysMix
4. @Practice going all out w/ the option to drop weight on a whim #Smart… there goes the @Gamma picking again
5. @Kojak prepping for the beach w/ double hammers
6. #TClaps to pre-runners/ruckers

Announcements:

• QSchool at Harrisburg Park w/ @SSMinnow 6/30
• Others are in the weekly F3 MECA email. If you’re not getting it, let me know.

Enjoyed it fellas!

Harrisburg, Harrisburg Iron

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