December 8th, 2025 By Uncle Floyd

Date: 12/8/25

AO: #f3harrisburg

PAX: @Talladega, @CarpeDiem, @Othello, @UncleFloyd, @Ace, @BearClaw, @Constitution,@Bunyan, @Exit54, @DrLecter, @Murtaugh

Q: @UncleFloyd

Count: 11

FNGs: 0

Eleven hardcore PAX stepped into the gloom for the Anti-Dadbod workout (100% concrete-block and tire-based) and got better as they worked off Thanksgiving’s repast just in time to pile it on again for the feast of Christmas. Someone at a local Burn bootcamp was said to refer to us as “that group of psychos who work out all year long in all weather conditions’ and we were all that more today as we pursued our paths to betterment, “you vs. you,” getting stronger so we can continue to serve our spouses, co-workers, family and communities to the best of our abilities.

Warm-A-Rama

Skipped it.

The Thang

Extinction Mile (unchanged – still the suck we know and love)

8 Stations with Concrete Blocks (expanded to 10 to accommodate all PAX)

One HIM was the timer: 4 tire flips out + 4 tire flips back, then rotate. Everyone else is OYO on their station until the timer finishes.

• Burpees  (the classic suck exercise we all know and love0
• Man Makers  (burpee with both hands on the block → snatch/block-pull it overhead on the jump → immediately drop into next thruster rep)
• 21s Curls x7 total (7 bottom-half curls, 7 top-half curls, 7 full curls = 21. Keeps the curl flavor but changes the pain)
• American Hammers x10 (hammers with the block)
• Poutine Low Flutters (hold block goblet style or overhead while on your back – flutter)
• Diamond Merkins on the Block x12 (hands on the block in diamond shape – hits triceps and chest differently)
• OHP (Overhead Press) x12 strict (no leg drive – replaces overhead chest press, pure shoulders
• Hip Thrusters (Glute Bridge) x15 (block resting on your hips while doing glute bridges – same basic movement, just loaded heavier and higher reps)
• Heels to Heaven: on your back, hold block above chest while bringing heels out to overhead
• Murder Bunnies: Full weight on the kettlebell, propel yourself forward with a frog jump, keeping up with the tire fllipper.

Six Minutes of Mary

Skipped it, ran out of time, or nearly did.

COT/Prayers

December 4 – 7, 2025 Thursday, Friday Live Nativity was a smashing success with many PAX participating.

Prayers for the family of National Guardsmen Spc. Sarah Backstrom and Staff Sgt. Andrew Wolfe, who remains in the hospital in critical condition.

Let’s remember Chad @solocup and family at the passing of his father.

Ongoing prayers for the family of Josh, Christian (moved to the Praise list as his condition has stabilized), Lilly, Katarina and Todd, and CarpeDiem’s student’s mom, Brenda, and for full recovery for of Constitution’s wife, Ashley, from surgery– continued praise for @Clickbait’s heart recovery.

@Ace, unspoken prayer request. Prayers for @Constitution’s job search.

Always a pleasure, gents.

 

Circuit Breaker, f3harrisburg

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