Category: Harrisburg PA

Blackblast 12.17.2019

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Two (Flintstone and Rocky [from Kansas City])pax for a "warm" and wet WO
Warmup: mosey
15 IC SSH
20 imperial walkers
Mosey
The THANG
15 IC MERKINS
15 AIR SQUATS
1 MIN WALL SIT
15 IC LBCS
10 IC MERKINS
10 IC AIR SQUATS
1 MIN WALL SIT
10 IC LBC
5 IC TEMPO MERKINS
5 IC TEMPO SQUATS
1 MIN WALL SIT
5 IC LBCS
MOSEY
10 IC MERKINS
10 IC SQUATS
1 MIN WALL SIT
10 IC LBS
5 IC TEMPO MERKINS
5 IC TEMPO SQUATS
1 MIN WALL SIT
5 IC TEMPO LBCS
MARY
ABC OF ABS
20 FREDDY MERCURY
5 ARM CIRCLES IC

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BACKBLAST: HARRISBURG PA 12/7/2019 – DAY OF INFAMY

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BACKBLAST: 12/7/19

Reservoir Park, Harrisburg PA

Saturday, 7:00 AM,

1 PAX: HK Hershey Kiss (Q)

WARM UP
-Mosey to columns, back to stairs, up stairs, around parking lot to shovel flag
-Windmill 12ic
-Quarter Merkins 7ic
-Air Squats 19ic
-Side Straddle Hop-41ic

Mosey up to Fountain Steps
-Toe touches alternating onvstairs 12icx8 count
-Single stair hop 12icx8 count
-Burpee stair Hop-Up 12ic
-Step-Ups alternating 12ic

Mosey to top cinder blocks
-Cinder Block Squat Thruster 7ic
-Burpee to cinder block ground to overhead 7ic
– Hang Squat Clean 7ic
-Squat Clean & Jerk 7 ic
-Turkish Getup slick 7ic
-Turkish Getup w cinder block 7ic

Mosey to Bandshell retaining wall
-Big boy boat sits feet up on wall 19ic
-Flutter kicks 19ic
-WWIIs feet against wall 19ic
-Bay city scissors 19ic
-American Hammers 19ic

Mosey to Shovel Flag
Slow Strict Burpees 41ic 8 count

Prayers for Flintstone’s son to heal and get out of the hospital; for F3 Harrisburg PA to continue growing

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F3 Harrisburg (PA) Backblast 12/05/19: Man Card – DECLINED

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BACKBLAST: 12/5/19

Reservoir Park, Harrisburg PA

Thursday, 5:30 AM,

2 PAX: Flintstone & HK Hershey Kiss (Q)

WARM-UP
Hill Mosey from bandshell 2.5 min

Decline Mosey back to bandshell 2.5 min

Windmills 10 ic

Air Squat 10 ic

Arm circles forward large 10ic

Arm circles backwards large 10ic

Arm circles forward small 10ic

Arm circles backwards small 10ic

The Thang: Man Card-DECLINED

2 rounds of (all movements with feet above head 3 feet on wall or bench)

Uphill Mosey 1m

Decline sprint 1m

Big Boy Boat sit-ups 10ic

Decline Piker Merkins 8ic

Decline High Plank 1min

Decline Angle Grinders 5ic

Decline low plank 1min

Derkins 10 ic

Decline burpees 5ic (Facing downhill on decline slope)

MARY
Heels to heaven 1min continuous reps oyo

WW2 10ic

Flutter kicks 20ic

Superman 1min

COT
Prayers for health and recovery w Flinstone and his boys; That we stay focused on DISRUPTING and not getting too comfortable

#f3harrisburgpa
#parising

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Smoked Turkeys

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On this glorious Thanksgiving Day, where the winds were howling, 8 PAX (1 #FNG) chose the harder thing and posted to earn the caloric intake for the day. Mini convergence of Lanco PAX at HarrisburgPA A.O.

PAX: Granola, Eagle, Garden State, Hershey Kiss, Flintstone, Squared, #FNG Chopper, Sunspot (Q)

WARM-UP:

Mosey circle up the stairs and back

IST x15ic

Merkins x15ic

Squat x15ic

Monkey Humpers x15ic

Motivator 10-1

THE THANG:

Mosey to pull-up bars 5-1 pull-ups

100yd sprint uphill – 5merkins

Repeato sprint/merkins 4 times

100yd sprint continuing uphill to top – 10 squats ic

Repeato sprint/squat 3 times

ahhh finally at the top of #TheRes

Burpee / Decline WW2 ladder on the hill 10-7

Mosey to get a block

Block squat thrusters x10ic

Block Curls x15ic

Derkins x10ic

Block squat thrusters x10ic

Block roll x10ic

Put coupons away and back to the hill

Burpee / Decline WW2 ladder 6-1

Mosey all the way back to ampitheater

BTW for 20 sec hold

MARY:

Fire hydrant x15ic

Donkey kicks x15ic

Hello Dolly x20ic

Flutter kick x30ic

Crunchy Frog x10ic

Leg and hips stretches

MOLESKIN:

Whew what a great push today MEN! With the wind that added and extra challenge but we persevered and got stronger because of it. Today was all about full body beatdown. Smoked the shoulders, arms, legs, and the heart.

I’m thankful for each and everyone of you brothers! Together we make each other stronger and better MEN. Enjoy the time today with family and friends!

Until next time, Sunspot OUT!

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F3 Harrisburg (PA) Backblast 11/23/19: Push the Pace

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BACKBLAST: 11/23/19

Reservoir Park, Harrisburg PA

Saturday, 7:00 AM,

3 PAX: Geppetto , Roaster, HK Hershey Kiss (Q)

89073F75-5326-4AEB-B86E-CDE2E9783BBDDownload

WARM UP

-Mosey half way up greenbelt n back
-SSH x 20ic
-Tempo Merkins 2s up & 2s down x 5ic
-Arm circles forward x 10ic
-Arm circles backward x 10ic
-Hold shoulder across chest stretches x30s

THE THANG: Push the Pace

-Push: Clock Merkins x 6 directions (30 total)

-Pace: Interval run 20s double speed then 10s half speed x 3 up Greenbelt hill & x 3 back down

-Push: Balls to the walls w 10s push/hold x 3

-Pace: Interval run 20s double speed then 10s half speed x 3 up Greenbelt hill & x 3 back down

-Push: Handstand w 10s push/hold x 4

-Pace: Interval run 20s double speed then 10s half speed x 3 up Greenbelt hill & x 3 back down

-Push: “Piker” decline merkins (Perkins?) w hips high body in more vertical position x 2 sets of 5

-Pace: Interval run 20s double speed then 10s half speed x 3 up Greenbelt hill & x 3 back down

-Push: Derkins / Decline Merkins x 10ic

Merkins x 10 ic

Irkins / Incline Merkins x 10ic

Wall incline Merkins (Werkins?) w body in more vertical position x 15 ic

-Pace: Interval run 20s double speed then 10s half speed x 3 up Greenbelt hill & x 3 back down

MARY

Interval “Gravy Bowl” (aka hollow hold) 20s then 10s rest, switch to Superman hold 20s then 10s rest; Whole sequence x 2

COT
Prayers for Flintstone’s respiratory status to heal up, for F3 group to continue growing, & gratitude for the group of men we already have involved

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Backblast 11.21.2019

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Three PAX joined together for a game of blackjack. Here's what happened 
Warmup:
SSH 15 IC
Shoulder stretch 30 sec per side
Mosey
The Game:
American Hammer 20 IC
Merkins 16 IC
Arm Circles 25 IC in each direction
SSH 25 IC
Squat 12 IC
Shoulder Tap 25 IC
Dip 25 IC
Monkey Humper 19 IC
60m Karaoke
Low Plank 60 sec
Rosalita 18 IC
Inclined Merkins 13 IC
60m Backward Lunge walk
Sprint back to shovel flag

No Mary
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Backblast 11.19.19

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2 pax posted on this warm mid November 

Warm up:
MOSEY .5 MI
IST 15 ICSSH 15 IC

THE THANG
MERKINS 15 IC
SQUAT 15 IC
LBC 15 IC
PULLUP 15 OYO
MOSEY WITH HIGH KNEES ON THE STAIRS
MERKINS 10 IC
SQUATS 10 IC
LBC 10 IC
HANGING ROWS 10 OYO
MOSEY WITH HIGH KNEES ON THE STAIRS
TEMPO MERKINS 5 IC
TEMPO SQUATS 5 IC
TEMPO LBC 5 IC
HANGING ROWS 5 OYO
MOSEY WITH HIGH KNEES ON THE STAIRS

MARY 
ABC ABS
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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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F3 HARRISBURG, PA: 11/14/2019 – RING OF FIRE!

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BACKBLAST: 11/14/19

Reservoir Park, Harrisburg PA

Thursday, 5:30 AM,

4 PAX: Cyclops, Roaster, Flintstone , HK Hershey Kiss (Q)

1E336214-4595-45EC-B804-CD0BD729E824Downloaded nload

WARM UP

Windmill x 10

Arm circles forward x 10

Arm circles backward x 10

Side Straddle Hops x15

RING OF FIRE 🔥

Mosey to bottom of stairs

Stair sprint

Plank hold 30s

Mosey to parking lot

Plank hold 30s

Parking lot sprint

Mosey to bottom of east Civil War Museum hill

Plank hold 30s

Hill Sprint

Mosey to parking lot

Plank hold 30s

Rinse & Repeat! Try to beat previous pace on sprints

MARY

“Gravy Bowl” (aka hollow hold) 3 x 20s on + 10s rest

“Gravy Boat” (aka heels to heaven + leg lift) x 5ic

Great work from all PAX! Thanks for bringing the intensity Cyclops! Way to push hard Roaster & Flintstone !

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