BACKBLAST: 1/9/20

Reservoir Park, Harrisburg PA

Thursday, 5:30 AM

2 PAX posted for a sprinting start to 2020!: Flintstone, HK Hershey Kiss (Q)

WARM UP
-Mosey from parking lot to top of playground & back
-4 count tempo squats 10ic
-4 count quarter merkins 10 ic
-burpees 10 oyo
-Coupon Carry – place 45 lbs coupon @ 60 yds & 50 yds; 35 lbs cinder blocks @ 40 yds & 30 yds; 25 lbs coupon @ 20 yds & 10 yards

THE THANG: FARM SHOW FOLLOW-UP

75 yards truck pull across parking lot (partner steer)
75 yards truck push back across parking lot (partner steer)
Flip-flop partners & repeat

25 lbs coupon station
Partner 1 = 1 minute Lunges w coupon
Partner 2 = 1 minute coupon Ground to Overhead (touch ground & lift overhead repeatedly)
Flip-flop partners & repeat

35 lbs coupon station
Partner 1 = 1 minute Turkish get-ups
Partner 2 = 1 minute Blockees
Flip-flop partners & repeat

45 lbs coupon station
Partner 1 = 1 minute Squats w coupon
Partner 2 = 1 minute Switching Merkins
Flip-flop partners & repeat

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