September 1st, 2025 By Uncle Floyd

Date: 09/01/25

AO: #f3harrisburg

PAX: @Ace, @Uncle Floyd, @Bearclaw, @Kojak, @CarpeDiem

Q: @UncleFloyd

FNGs: 0

Count: 5

A fearsome PAX fivesome shattered the gloom like white lighting, putting in the work and kicking off the fall season with Labor Day ruck fun. We all found parking and eventually gaggled in one general area near the bottom of the hill.

0530 on the clock. Disclaimer given. We started by “bearclawing” (bearcrawling) to a nearby light pole and then took a mosey around the lot to our starting point (bottom of the hill at the corner of the parking lost nearest Morehead and Hwy 29).

Warm-o-rama

Side Straddle Hops, Imperial Storm Troopers, Hillbillies, then Toy Soldiers and Bob-and-Weaves (start from crouched position, throw punches on left and right in cadence), ending with a Merkin Mixer where PAX did 5 slow merkins and took a plank while the Q yelled “favorite movie” and PAX responded, then 5 more merkins and a plank and Q yelled “worst F3 exercise” (burpees).

The Thang: (weights/rucks for all exercises)

Hill Runs:

Starting at the bottom of the hill-15x Goblet Squat–> run to top of hill

Top of the Hill-15x crunchy frogs–>run down opposite side of hill

Bottom of 2nd hill-15x COTs (Curls, Overhead Presses, into Tricep Extensions–>head back to top of hill for another 15x crunchy frogs

Repeato x2

Mosey to the iron picnic benches with rucks, 10 incline merkins and 10 dips, 10 step ups (5 left left, 5 right leg) repeato 2x

Mosey to main speedway entrance for some checkered flag action. (Google map the satellite image of the main entrance and you’ll see the checkered flags we used).

1st Checkered Flag (CF) area–>10x man makers–>side Lunge to 2nd CF area–> 10x OH Press–>side Lunge to 3rd CF area–>10 American Hammers–>Mosey around Flag back to starting point, performing the same exercises in reverse.

Repeato 2x

Running short on time at this point so we started a group Mosey back to vehicles, RECOVER, RECOVER.

Prayers:

-@constitution’s job search and prayers for Josh, Christian, Lillie (cancer), Todd (ALS) @Clickbait (recovery from heart surgery) and Avery Pigg.

-all unspoken prayers

Announcements:

• Inaugural Harrisburg F3 Oktoberfest 2ndF Event
  Othello’s home
  11794 Crossroads Place
  Concord, NC 28025
  9/20/2025
  5pm until…

Moleskin:

Always an honor to lead the men in our workouts, appreciate all of you.

f3harrisburg, White Lightening

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