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.
BACKBLAST F3 Harrisburg PA 6-20-2020 Reservoir Park
0700 warmup 0710 the thang – Tops and Bottoms Warm Up Mosey Merkins 20 IC Air Squats 20 IC 2X Mosey Derkins 20 IC Zebra butt kicks 15 IC 2X Mosey Abyss merkins 20 IC Walking lunges 15 IC 2X Mosey Incline merkins 20 IC Bridge 90sec (normal, left up, right up) 2X Mosey Stretch
Name-O-Rama Flintstone, Zipcode, Hershey Kiss (HK), Otter – FNG, Life Guard (LG) – FNG, Geppetto – Q.
COT Praise for a Heavenly Father who shows us certain love and favor even in uncertain times Praise for return to workouts and health and opportunity we’ve been given and are able to do together Prayer for more men in F3
With the onset of many restrictions due to COVID-19 we will be doing home workouts.
Tomorrow’s (3.19.2020) work out is below.
Please post a pic in the comments after you finish!
WARM-UP -Go outside -Mosey in any direction away from your home for 6 minutes Turn around and mosey back to your starting point in 4 minutes or less. Double time!! -Stay 6 feet away from others at all times
THE THANG: The Fun 50! 50 step ups using stairs or a chair 50 Merkins 50 single arm press using at home coupon (water jug, block, brick ) alternate arms 50 steps Walking Lunge 50 big boi sit-ups 50 Air squats 50 Burpees 50 jump ropes or curb hops
Rinse & repeat until time runs out! (Should be about 30-35 minutes)
Reservoir Park, Harrisburg PA – PAINFUL PREQUEL (Followed by CrossFit Gamma workout in Hershey)
Saturday, 7:00 AM
1 PAX posted for the workout: HK Hershey Kiss (Q)
WARM UP Mosey from parking lot down to bottom of steps, up to top of play ground, down to parking lot, back up to Do Not Enter sign, up behind police station, then back down to playground / pull-up bars
THE THANG: PAINFUL PREQUEL -Fibonacci Style: 15, 30, 45, and 60 second time intervals -Work interval 1 = 1 rep of movement ==> plank for remainder of interval -Rest interval = rest 1 interval length -Work interval 2 = 2 reps of movement ==> plank for remainder of interval -Rest interval = rest 1 interval length -Continue until entire interval is full of reps with no time to plank ==> move to next interval or exercise
In a group, each man will meet their full range of reps at different times depending on the movement and their strengths & weaknesses. Those who still have time to rep & plank continue.
Those who have already reached their full rep range within the work interval switch to burpees until the last man has reached max reps within the alotted time frame
Example from pull-ups today: 15 second interval: 1 rep, about 13 seconds plank 15 seconds rest 2 reps, about 10 seconds plank 15 second rest 3 reps, about 7 seconds plank 15 seconds rest 4 reps, about 4 seconds plank 15 second rest 5 reps, 0 seconds plank
Switch to 30 second intervals and repeat the pattern for 30 seconds, then 45 seconds, then 60 seconds.
Movements today were:
The Pull-Up Alternating Luges Big Boy Sit Ups
POT Prayers for injuries to heal Prayers for the group to grow
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
WARM-UP Mosey up and around playground back to parking lot Stretch back, hamstrings, quads Motivator 10-1ic
THE THANG: IT PAYS TO BE A WINNER
Mosey to columns
Race up from columns to first green streetlamp x 3 Immediately after race (post-race blitz): Merkins x 10 singles Air Squats x 10 singles Tuck Jumps x 10 singles Burpees x 10ic Winner chooses to stay in plank, recover, or participate in post-race blitz
Mosey from columns to tennis courts
Race length of tennis courts x 1 (post race blitz after each race) Race length of tennis courts x 2 (post race blitz after each race) Race width of tennis courts x 3 (post race blitz after each race) Race width of tennis courts x 4 (post race blitz after each race)
Mosey from tennis courts to shovel flag
COT Prayers of gratitude for improvements with Geppetto’s mother’s health Prayers for the health of our children and to be more encouraging fathers Prayers of gratitude for the consistent men in the group and prayers the numbers of consistent men to grow
WARM UP Mosey up above parking lot past police station and back down serpentine path
THE THANG: BLOCK IT TO ME BABY! Block facing burpees 10ic before / between each movement Block overhead lunges 10ic X 1 Block deadlift 10 ic X 2
Block side hop burpees 10ic before/between each movement Block high pulls 10ic X 2 Block front squat 10ic X2
Burpees 5ic before /between each movement Block cleans from the floor 10ic X1 Block cleans from the hang position 10ic X1
Block facing burpees 4ic, then Block side hop burpees 4ic, then Burpees 4ic before / between each movement Block cleans from the hang position 10ic X1 Block squat cleans 10ic X1
COT Prayers to stay healthy, maintain them drive and momentum from the workout throughout or day, gratitude for return of Roaster!
