BACKBLAST: 1/23/20

Reservoir Park, Harrisburg PA

Thursday, 5:30 AM

1 PAX posted for a throwback Thursday workout: HK Hershey Kiss (Q)

WARM UP
Mosey around parking lot x 3

Plyometric Circuit x 4 each movement
-high knees – 60 reps in 10 yards
-butt kickers – 40 reps in 10 yards
-bounding skips – 10 reps in 10 yards
-walk toy soldiers – 10 reps in 10 yards
-Karioca – 5 reps in 10 yards (down & back)
-Tapioca – 40 reps in 10 yards (down & back)

THE THANG: TIGER SHUFFLE

Back when I was playing college ball,the 300 yard Tiger Shuttle (5×60 yard sprint for time) was the first indicator of which athletes stuck to the summer strength and conditioning program vs. which athletes slacked

17 years later, due to increasing age and decreasing speed, the Tiger Shuttle has become the Tiger Shuffle:

5×10 yard sprint shuttle – 30 second rest in plank
5×20 yard sprint shuttle – 60 second rest (30 seconds in plank)
5×30 yard sprint shuttle – 90 second rest (30 seconds in plank)
5×40 yard sprint shuttle – 120 second rest (30 seconds in plank)
5×50 yard sprint shuttle – 150 second rest (30 seconds in plank)
5×60 yard sprint shuttle – 180 second rest (30 seconds in plank)
5×60 yard sprint shuttle – 180 second rest (30 seconds in plank)
5×50 yard sprint shuttle – 150 second rest (30 seconds in plank)
5×40 yard sprint shuttle – 120 second rest (30 seconds in plank)
5×30 yard sprint shuttle – 90 second rest (30 seconds in plank)
5×20 yard sprint shuttle – 60 second rest (30 seconds in plank)
5×10 yard sprint shuttle – 30 second rest in plank

COOL DOWN
Decline Merkins 10ic
Big Boy Boat Situps (feet elevated on platofrm a la side of raft boat) x 10ic
Incline Merkins x 10ic
WWII sit-ups x 10ic

POT
-Growth of F3 Harrisburg PA that we’d see Diver, Chopper, Roaster, Sketchbook, Bass Clef, and other men coming out regularly