Reservoir Park, Harrisburg PA

Saturday, 7:00 AM

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