1 PAX posted for a windy workout: HK Hershey Kiss (Q)
WARM UP -Mosey from parking lot, up stairs to playground
THE THANG: BILL MURPHY’S TOP 10
10 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
POT (1 PAX Pillar of Trust) -Prayer for peace beyond understanding for young Paxton and his parents during his last few days on this side of eternity -Peace for Flintstone & whatever the Lord brings with the upcoming potential job position -Growth of F3 Harrisburg PA
60 yard Farm Show Shuttle 6 coupons 10 yards apart ==> run up 1 side, snake between coupons down & back; sprint back to beginning
Coupon carry back to truck
75 yards truck pull across parking lot (partner steer; additional 210 lbs!) 75 yards truck push back across parking lot (partner steer; additional 210 lbs!) Flip-flop partners & repeat
COT Prayer for: -Peace for Flintstone & whatever the Lord brings with the upcoming potential job position -Healing & safety for injuries -Growth of F3 Harrisburg
The first trial run of the F3 Harrisburg PA Farm Show Convergence went well!
We experienced blood, sweat, & tears together during the burpee partner Qs. The first half of the Q and Mary were designed by Hershey Kiss, while Flintstone put together the Warm Up and the second half of the Q. Great minds think alike when it comes to Burpees and Partner workouts! Dos Equis from F3 Princeton led the way for the first Native Peoples (Indian?) burpee run after leaving Princeton, New Jersey at 4:15 AM and driving to Harrisburg by 6:15 AM. FNG Sketch Book held back the Merlot Splashes as he pushed himself and the rest of the PAX with that FNG combination of nervous & excited energy. Visiting PAX Cyclops brought the pain and pushed the PAX pace with turbo speed in all his movements (is 100 mph still considered a Mosey?!??) EXCEPT the sweet pain of S-L-O-W M-O-T-I-O-N flutter kicks! F3 Harrisburg PAX Geppetto demonstrated his proverbial Quiet Strength, leading by example as always, even when he is not the designated Q. Flintstone & HK Hershey Kiss combined partner-burpee Qs to make room for Fresh Milkshakes & Fried Cheese Curds! We wrapped it up with naming the FNG, COT, and bidding some PAX farewell while joining others at the Farm Show!
Geppetto navigated the traffic and parking mess around the Farm Show Complex, making short work of the crowds and traffic jams. After commandeering a crowded shuttle bus, Dos Equis, Geppetto, and HK made it to the coveted Farm Show Food Court for Coffeeteria. Coffee, milkshakes, potato donuts & more inspired a photographer from the Carlisle Sentinel to capture a snapshot of HK mid-donut-snarf!
Geppetto, Dos Equis, & HK took in the Farm Show Experiences of freshly-birthed calves, duckling Circles of Trust, chicken sandwiches & (more) milkshakes, high school rodeo championships, steer wrestling, bull-riding & much more. Fridge from F3 Lanco , his dad, and his boys also made a welcome appearance. It was good to see familiar faces, spend 2nd F time together, and lean-in to PA Farm / Agricultural traditions that are a major part of the Commonwealth and its people!
Lessons learned: 2nd F is just as important at 1st and 3rd F, All PAX have a lot to learn from one another and we are stronger together than on our own, Next year we need to plan & announce the convergence further in advance, Early in the morning (earlier start time) on the 2nd Saturday is the best target time for a FarmShow convergence, Dos Equis possesses an uncanny talent for effortlessly navigating crowded and complicated buildings while somehow obtaining cheese curds & tons of free food & beverage samples, phones DO NOT function inside the PA Farm Show Complex building independent of the on-site wi-fi shared by thousands of people at once (so painfully slow and dysfunctional . . . ) & there is no such thing as too many milkshakes!
4 PAX posted for a coupon countdown!: Mani, Streisand, Flintstone, HK Hershey Kiss (Q)
WARM UP Windmill x 10ic Arm circles Forward x5ic Arm circles Backwards x5ic SSHx10ic Mosey up Stairs Circuit Pull-Ups x5 Mosey to Shovel Flag Mosey up to Civil War Museum
THE THANG: COUPON COUNTDOWN
Each exercise: 35lbs cinder block 30 second AMRAP, 30 second rest Repeat each evolution 2x
Evolution 1: -Walking lunge w coupon; 30s out & 30s back -Waiter walk w coupon; 30s out & 30s back -Block Squat w coupon in cadence -Plank Spank top of coupon in cadence
Evolution 2: -Ghetto Bell Swings (cinder block = kettle bell) 30s R arm & 30s L arm (modified = 2-handed for 60s) -Block Switch Merkins on coupon; start w a hand on the ground & a hand on the block (1= Merkin down; 2 = Merkin up; 3 = both hands on block, 4 = opposite hand on ground/block) -Sumo Deadlift high pull in cadence -Cinder block sit-ups (PAX on 6; 1 = coupon over face, 2 = coupon push-up toward sky, 3 = coupon over face, 4 = coupon on ground/behind head)
Evolution 3: Gun Shop (no rest between sets) -Block behind head triceps press -Block shoulder press -Block curls -LBCs
Mosey down hill
COT: Prayers: Gratitude for brothers from downrange Gratitude for time together Safe travel for Mani & Streisand Employment for Bass Clef Peace & healing for Paxton & his family Growth for F3 Harrisburg PA Answers for prayers unspoken
We had 5 pax come out and celebrate in style. It's great to see your F3 pax family come in for a beatdown.
Warmup mosey
12 IC WINDMILLS
12 IC SSH
12 IC LBCS
12 IC (6 per side) brick arm Circles
The 12 days off Christmas:
"Day" one: 12 IC jump squats
"Day" two: motivator (down from 12)
"Day" three: 12 IC MERKINS
"Day" for: 12 IC overhead press with bricks
"Day" five: 10 oyo burpees
"Day" six: 12 IC dolly/ rosalita alternating
"Day" seven: 12 IC mtn climber
"Day" eight: 12 IC WWI with bricks
"Day" nine: 12 IC brick squat
"Day" ten: 12 IC bent over row with bricks
"Day" eleven: 12 IC plank jacks
"Day" twelve: 12 IC snow angels with bricks
Mary
Mosey
ABC of abs
12 IC Freddy Mercury
12 IC dying cockroach
Arms across stretch 30 sec/ side
Arms behind stretch 30 sec/ side
3 PAX posted for a frozen morning!: Rocky, Flintstone, HK Hershey Kiss (Q)
WARM UP -Mosey up stairs, around parking lot to shovel flag -Windmill 10ic -Quarter Merkins 12ic -Al Gore 30seconds -Side Straddle Hop-15ic
Mosey uphill, around top field, across top path, & back down to Shovel Flag:
-Mosey 1 minute – Every other minute (start w 1 rep & increase by rep each time until the exercises take the full minute): Burpees Air Squats Merkins WWII sit-ups Hold High Plank
Held at 4 reps each exercise so we could fit all 5 of them into 1 minute Total of 33 minutes
Stretch legs & calves for 5 minutes
COT Prayers for resolution to Rocky’s car situation & for group to grow!
