April 8th, 2021 By SheepDog

Today 10 of Harrisburg’s gents came back and had some good ole four corners fun while getting stronger in the process.  Here is how it went:

Warm-O-Rama:

• SSH x20
• Penny Pickers x20
• ISP x20
• Windmill x10

The Thang:

4 Corners: Merkins x20, run to Monkey Humpers x20, run to Plank Jacks x20, run to LBC’s x20 and then run back to start.  REPEATO.  Plank until all done.

Drop of Circle: Partner up and do 50 Merkins/run, 100 Lunges/run and then 150 Mountain Climbers/run.  LBC’s until all done.

The Wall: Partner up and do People’s Chair with Air Presses/run and then Donkey Kicks/run.

Tennis court: Welsh Dragon –  5 bear crawl steps (both sides) then 1 Merkin, 1 Plank Jack and 1 set of Shoulder Taps.  Repeato but increase Merkin, Plank Jacks and Shoulder Tap reps by 1 after each bear crawl.  Had to call time to head to Mary before many got across the court.

Mary:

• Pretzel Crunch x20 (flapjack)
• Crunchy Frog x20
• Freddie Mercury’s x20

COT – Count off, Name-O-Rama, Announcements and Prayer

• Peppa is leading the Healthy Eating Challenge that starts Monday.
• Opportunity to support Young Alumni Association from Charlotte in their effort to raise money for those trying to get back to school by going to AutoBell today and they will give you a free ($10 value) inside cleaning as well as donate a $1 to the cause

Moleskin:

From Mongoose: “Thank you to everyone who came out for my first lead.  I appreciate all the kind words and support from everyone.  Everyone worked hard today and gave their best effort and that means a lot to me.  I hope to lead more often in my journey with F3.”

Harrisburg, The Ridge

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