Reservoir Park, Harrisburg PA

Saturday, 7:00 AM

3 PAX posted for a “surprise” workout: Gepetto, Flintstone, & HK Hershey Kiss (Q)

WARM UP
-Arm Circles Forward x 5ic
-Arm Circles Forward x 5ic
-Tempo squat (4 count) x 5ic
-Tempo merkins (4 count) x 5ic
-Mosey from parking lot, up stairs to playground

THE THANG: BILL MURPHY’S DIRTY DOZEN

12 rounds of:

-Mosey downhill to parking lot and then bottom of stairs
-Sprint up stairs
-5 Pull-ups
-10 Hand Release Merkins (HERMkins???)
-15 air squats
-Burpee (# of reps = # of rounds to keep count; 1 burpee at end of round 1, 2 burpees at end of round 2, etc.)

COT
-Prayer for peace and comfort for Paxton’s parents after his passing on Thursday
-Prayer for Gepetto’s mother and her doctors and caregivers as her treatment continues
-Prayer for Isaac and healing from illness in Flintstone’s family
-Prayer for employment opportunities for Bass Clef and Sketch Book.
-Growth of F3 Harrisburg PA that we’d see Diver, Chopper, Roaster, Sketchbook, Bass Clef, and other men coming out regularly