BACKBLAST: 11/23/19

Reservoir Park, Harrisburg PA

Saturday, 7:00 AM,

3 PAX: Geppetto , Roaster, HK Hershey Kiss (Q)

WARM UP

-Mosey half way up greenbelt n back
-SSH x 20ic
-Tempo Merkins 2s up & 2s down x 5ic
-Arm circles forward x 10ic
-Arm circles backward x 10ic
-Hold shoulder across chest stretches x30s

THE THANG: Push the Pace

-Push: Clock Merkins x 6 directions (30 total)

-Pace: Interval run 20s double speed then 10s half speed x 3 up Greenbelt hill & x 3 back down

-Push: Balls to the walls w 10s push/hold x 3

-Pace: Interval run 20s double speed then 10s half speed x 3 up Greenbelt hill & x 3 back down

-Push: Handstand w 10s push/hold x 4

-Pace: Interval run 20s double speed then 10s half speed x 3 up Greenbelt hill & x 3 back down

-Push: “Piker” decline merkins (Perkins?) w hips high body in more vertical position x 2 sets of 5

-Pace: Interval run 20s double speed then 10s half speed x 3 up Greenbelt hill & x 3 back down

-Push: Derkins / Decline Merkins x 10ic

Merkins x 10 ic

Irkins / Incline Merkins x 10ic

Wall incline Merkins (Werkins?) w body in more vertical position x 15 ic

-Pace: Interval run 20s double speed then 10s half speed x 3 up Greenbelt hill & x 3 back down

MARY

Interval “Gravy Bowl” (aka hollow hold) 20s then 10s rest, switch to Superman hold 20s then 10s rest; Whole sequence x 2

COT
Prayers for Flintstone’s respiratory status to heal up, for F3 group to continue growing, & gratitude for the group of men we already have involved