BACKBLAST: 3/5/2020
Reservoir Park, Harrisburg PA

Thursday, 5:30 AM

2 PAX posted for the workout: Couch Burner & HK Hershey Kiss (Q)

WARM UP
Arm circles forward 10ic
Arm circles backwards 10ic
Side Straddle Hops x 20 ic
Mosey around parking lot, up stairs, and over to pull-ups

THE THANG: Slow & Fast
The SLOW (4 count concentric movement, 4 count hold at max tension, 4 cont ecentric movement, 4 cont hold, repeat)
4-count tempo :
Pull-up x 5
Merkin x 5
Pistol Squat x 10 alternating legs
Air Squat x 10
Mosey to Parking Lot
Walking lunge figure 8 around parking lot x1 forward, x1 backward

Mosey around parking lot, up stairs, and over to pull-ups

The FAST: Each rep as rapid as possible:
Pull-up x 5
Merkin x 5
Pistol Squat x 10 alternating legs
Air Squat x 10
Mosey to Parking Lot
Sprint straight-aways figure 8 around parking lot x2 (4 sprints total in 2 figure 8s with sprints)

MARY
WWII Situps w feet against curb x 10ic
WWII Situps w feet over curb x 5ic
WWII Partner Situps w feet on shoulders of partner (recommended facing away) x 5ic then partners flip flop

COT
Prayers for health of Couch Burner’s children and keeping away from viruses/illness out there, his mother and safe travels for her discernment and guidance, and safe travel back to Pittsburgh
Prayers for healing Flintstone & ther PAX’s injuries
Prayers for more men to come out and existing PAX to return