BACKBLAST: 2/20/2020
Reservoir Park, Harrisburg PA – WHAT’S YOUR 20?
Thursday, 5:30 AM
2 PAX posted for the workout: Flintstone & HK Hershey Kiss (Q)
WARM UP
Mosey up hill past police station & around pavilion
THE THANG: WHATS YOUR 20?
20ic Air squats
20ic Forward walking lunges
20ic Backward walking lunges
20 Single Box jumps
20ic Step ups
20 x 20 yards flat sprints
10 x 20 yards hill sprints
20 (5 singles x 4 sets) Pull ups
20 (5ic x 4 ) sets Bay City Scissors (2 reps attempted hanging from the pull-up bar)
COT
Prayers for discernment and guidance with Flintstone’s upcoming residential changes
Prayers for more men to come out and existing PAX to return
BACKBLAST: 2/13/2020
Reservoir Park, Harrisburg PA – TOWER OF POWER
Thursday, 5:30 AM
2 PAX posted for the workout: Flintstone & HK Hershey Kiss (Q)
WARM-UP
Mosey down to columns & back to stairs
Tempo Merkins (Halfway down, hold, all the way down, hold, halfway up, hold, all the way up, hold) 4s each, 2s each, 1s each
THE THANG: TOWER OF POWER
Body-Builders at bottom of stairs, 5ic
Sprint up Stairs (increasing length/height each time:)
1st set of stairs
2nd set of stairs
3rd set of stairs
Area above playground
Area above pavilion
Area above police station
Mosey down and around hill at end of each sprint set
Body Builders x 10ic
COT
Prayers for consistent attendance from all our members
Prayers for our marriages and strength/courage to grow & develop as Christ-centered husbands
BACKBLAST: 2/8/2020
Reservoir Park, Harrisburg PA
Saturday, 7:00 AM
1 PAX posted for a “change of plans” workout: HK Hershey Kiss (Q)
THE THANG – DEFAULT:MURPH
What is a lonely pax to do? MURPH
-Run the manly mile
-100 pull-ups (16 sets of 6 + 1 set of 4 w/10 count in-between)
-200 Merkins (4 sets of 15 + 6 sets of 10 + 16 sets of 4 + 2 sets of 8 w 10 count in-between)
-300 air squats (10 sets of 30 w 10 count in-between)
-Run manly mile in reverse back to parking lot
Prayers for health and healing among PAX not present, as well as re-connection with past PAX missed but not forgotten
BACKBLAST: 2/6/2020
Reservoir Park, Harrisburg PA – THROWBACK THURSDAY
Thursday, 5:30 AM
2 PAX posted for the workout: Flintstone & HK Hershey Kiss (Q)
WARM-UP
Backwards Mosey Figure 8 x 5
Backwards Motivator (1 up to 10)
THE THANG: THROWBACK THURSDAY
3 rounds of:
-Backwards run up hill to pull-ups
-Pull ups x 5 singles
-Russian “ghetto bell” (cinder block kettlebell moves “thighs to eyes” height)
Left hand x 5 singles
Right hand x 5 singes
Both hands x 5 singles
-Golf pick-ups x 5 singles each side
-American “ghetto bell” (moves above head w arm fully extended height)
Left hand x 5 singles
Right hand x 5 singes
Both hands x 5 singles
-Superman’s x 5ic
-Good mornings (block resting on head supported by hands; bend at hips) x 5ic
MARY
1 minute high plank
COT
In the past 24 hours 2 of the most solid men of faith I know were hit with unexpected significant challenges in he workplace. Prayer for these men to shine in their workplaces and overcome the trials and tribulations of being in this world.
BACKBLAST: 1/30/2020
Reservoir Park, Harrisburg PA
Thursday, 5:30 AM
2 PAX posted for the workout: Flintstone & HK Hershey Kiss (Q)
WARM-UP
Side Straddle Hops 16ic
Arms circles forward 8ic
Arms circles backwards 8 ic
Air squats 16ic
THE THANG: QUARTERS IN THE COLD (AKA TRAIN CHAIN)
Merkin Mile
4 rounds of
Quarter mile + 25 Merkins
4 rounds of
Burpee 4ic
Lunge 4ic
Merkin 4ix
WWII sit-ups 16ic
Merkin Mile
3 rounds of
Quarter mile + 25 Merkins
(time up before final ¼ mile)
483.22m * 7 = 3382.54m or approximately 2.11 miles
COT
Praise and gratitude for Flintstone’s recent health concerns turning out well
Praise and gratitude for Flintstone’s son’s health improving
Prayer for Flintstone’s Aunt-in-law (Linda) and her health concerns
Prayer for our prior FNGs to return and for new FNGs to continue showing up
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
