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