Tag: Geppetto

Backblast 1.11.2020

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3 pax enjoyed unseasonably warm weather and conquered the beat down.

warmup

15 IC WINDMILLS

15 IC SSH

15 IC Toy Soldiers

15 IC imperial Walker

Mosey

The Thang W.A.S.H. Rinse Repeat

W- werkins 25 IC

A- American Hammer 50 IC

S- step ups 75 IC

H- hip thrusters 100 IC

Mosey

Repeat the W.A.S.H.

MARY

10 snow angels IC

General stretching

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11.16.2019 Backblast

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We had 4 PAX for an awesome beatdown

WARMUP:
  IST 25IC
  SSH 10
  WINDMILLS 10 IC
  INDIAN RUN WITH 2.0 FLAG PASS

THE THANG 7 of Diamonds
7 Burpees IC at all four stations
14 Flutter Kicks (1st station, IC 2-4 OYO)
21 Merkins (1st station, IC 2-4 OYO)
28 LBCs (1 & 3 IC, 2 & 4 OYO)
21 Dead Cockroaches OYO
14 shoulder taps

MARY
Mosey back to the flag
ABC Abs

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Backblast 11.09.2019

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We had 4 pax (1FNG) take there 4x4s up Burpee Mtn, and enjoyed the wildlife.

Warmup:
Mosey
20 IC SSH
15 IC High Knee
15 IC Toy Soldiers

The Thang- any Pax who finishes a set early must hold the Al Gore.
1 Burpee IC
2 4x4s OYO
3 Burpees IC
4 4x4s OYO
150' Bear Crawl
5 Burpees IC
6 4x4s OYO
Mosey
150' Raccoon Crawl
Mosey
7 Burpees IC
6 4x4s OYO
5 Burpees IC
4 4x4s OYO
3 Burpees IC
2 4x4s oyo
150' Crab walk
1 Burpee IC

Mary
10 Up Straddle Hop per side
Shoulder stretches
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F3 Harrisburg PA Launch is Official! Bringing the Boom to the Harrisburg Gloom.

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Back Blast 9/28/2019 – Official Launch of F3 Harrisburg PA!

7 PAX: Ezekiel, Geppetto, Square, Baymax, Sunspot, Flintstone, Hershey Kiss

The Thang:

Warm-Up-
Windmills
Merkins
Imperial Walkers
Arm Circles
Side Straddle Hop

Special Pearls on a String: 
Mosey to playground
Pull-ups
Burpees
WWII
Air squats
Flutter kicks 

Mosey to fountain 
Burpee Hop-UPS
WWII
Air squats
Flutter kicks 

Mosey to Civil War Museum Field
Hill-Derkins
Side shuffles
Kariocas
Tapiocas
Bear Crawls

Mosey to Amphitheater
Derkin Cash Out

Mosey to Parking Lot
Mary
LBCs
Freddie Mercuries
WWIIs
Flutter kicks 

So thankful for an awesome launch this morning!  

7 PAX brought the #BOOM to the #Gloom!

We had travelers from North Carolina, support from F3 Lanco, and Harrisburg locals. 

Everyone who came out pushed hard to meet the #DownPainment head on. 

Great workout with great views and great company. Followed up by fellowship at Coffeeteria with all 7 PAX.

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