BACKBLAST:
F3 Harrisburg PA
7-2-2020
Hershey / Palmyra

2 PAX carried coupons through the countryside!

WARM UP
Mosey 150m
Arm circles forward 10IC
Arm circles backward 10IC
Mosey 200m
Tempo Squat 5C
Tempo Merkin 5IC
5 count Pull-Up 5IC (One hand on bar, other hand, free hang, pull body-up, lower body down)
Mosey 400m

THE THANG
Mosey 800m
5 count Pull-Up 5IC
Merkin 10IC

Mosey 400m w cinder block
Partner 1 cinder-block-ground-to-overhead AMRAP
Partner 2 run to top of hill treeline & back

Mosey 400m back to shovel flag
5 count Pull-Up 10IC
Merkin 20IC

MARY
Flutterkicks 20IC

COT
Prayers for the group to grow, for the Lord’s presence in out work and business affairs as well as all other aspects of out lives.