BACKBLAST: 12/5/19

Reservoir Park, Harrisburg PA

Thursday, 5:30 AM,

2 PAX: Flintstone & HK Hershey Kiss (Q)

WARM-UP
Hill Mosey from bandshell 2.5 min

Decline Mosey back to bandshell 2.5 min

Windmills 10 ic

Air Squat 10 ic

Arm circles forward large 10ic

Arm circles backwards large 10ic

Arm circles forward small 10ic

Arm circles backwards small 10ic

The Thang: Man Card-DECLINED

2 rounds of (all movements with feet above head 3 feet on wall or bench)

Uphill Mosey 1m

Decline sprint 1m

Big Boy Boat sit-ups 10ic

Decline Piker Merkins 8ic

Decline High Plank 1min

Decline Angle Grinders 5ic

Decline low plank 1min

Derkins 10 ic

Decline burpees 5ic (Facing downhill on decline slope)

MARY
Heels to heaven 1min continuous reps oyo

WW2 10ic

Flutter kicks 20ic

Superman 1min

COT
Prayers for health and recovery w Flinstone and his boys; That we stay focused on DISRUPTING and not getting too comfortable

#f3harrisburgpa
#parising