10/10/2019

BACKBLAST!

5 PAX posted including: 

Diver 

Splinter

Sun Spot

Flintstone

HK Hershey Kiss (Q)

Warm Up:  

-Mosey loop around the parking lot and up 5 small flights of stairs

-Side straddle hop 20ic

-Toy soldiers 15ic

-High knees to mosey 10ic

-Butt kickers to mosey 10ic

-Side shuffle 40 yards down n back

-Carioca 40 yards down n back

-Tapioca 20 yards down n back

The Thang:

-Sprint 20 yards down n back 5

– Air squats 10 ic

– Merkins 10 ic

-Sprint 20 yards down n back 5

– Squat burpee 10 ic

– Derkins 10 ic

-Sprint 20 yards down n back 5

– Monkey humpers 10 ic

– Carolina Dry Docks 1 legged 10ic 

Mosey to Amphitheater 

– Balls to the walls w 10 second count 3

Mosey to parking lot / shovel flag

COT

Thankful for an awesome workout with men of courage this morning. 

Welcome FNG Diver!  Way to show up on the Gloom and push hard!

Splinter it was good to meet you brother. Looking forward to syitg anytime you have business in the Harrisburg PA area! 

#PArising

#ironsharpensiron

#fellowship