September 10th, 2018 By SoloCup

9 men stepped into the unusually crisp Gloom trying to get better, but not sure what to expect.  Here’s what we did:

Warm up

Mosey to the top of the TriOval

• SSH x 15
• IST x 15
• Windmills x 15

Mosey to the Light Poles (the set of 5)

The Thang

Merkin Suicide

• Start at the first Lightpole near the fence. 10 Merkins
• Run to each light pole, Do 10 Merkins, Run Back
• Repeato until all the Poles have been visited.  Should be 100 Merkins

Mosey over to the Steep Hill by Hwy 29

• Quadrapillia to the Top 10 Squats
• Mosey back down, 10 Merkins
• Repeato x 5

Mosey over to the base of Winner’s Circle

• 10 Merkins at the bottom, Slide Shuffle up to the top, 10 Step Ups each leg, Side Shuffle back down
• Repeato x 5

At the base of Winner’s Circle

• Do 10 Squats, run under the ramp, complete 10 Derkins. run back to the top
• Repeato x 5

Mosey back for Mary

Mary

• LBC x 15
• Squirm x 15
• Pretzel Crunches (l/r) x 15
• Crunchy Frog x 15

Moleskin

• Tough workout men.  I’ve been going leg heavy for the past few Q’s so I thought I would add 200 Merkins into the mix to even it out.
• #Tclaps to @TarTar for getting back after it.  Still a ton of #NoQuit
• #Tclaps to @SSMinnow who didn’t seem to have any trouble making it out to the Monday Post after an awesome showing the BRR. Kind of makes the young #Whippersnappers who are taking the week off look bad. #TheOriginalHighImpactMan
• There was a sudden apparent realization by @Wexler at what actually happens inside that huge stadium where we workout. #Yankees
• #Tclaps to @TerribleTowel for his efforts on the #HopeOverHeroin event. Thank you for making that happen
• Prayers for @TerribleTowel’s Family and his CoWorker
• AdoptAPark is definitely happening next Thursday morning.  Make plans to show up late to work.  There will be a Sunday workday happening soon as well
• Shirt Order is open now through midnight 9/23: https://f3.mudgear.com/products/f3-harrisburg-new-logo-pre-order, down’t wait until the last minute to order

Keep Pushing

Harrisburg, The Dawg House, White Lightning

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