Category: Harrisburg PA

10/5/2019 Ring Around the Mosey

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10/5/2019

BACKBLAST:  

2 PAXs posted including: Baymax & HK Hershey Kiss (Q)

Warm Up:  

Mosey loop around the parking lot and up 5 small flights of stairs

Side Straddle Hops 15ic

Windmills 10ic

Merkin 10ic

Air Squats 10ic

The Thang: Ring Around the Mosey

Mosey loop around the parking lot and sprint up 5 small flights of stairsx2

Mosey to reservoir hills

5 hill sprints 30 yds with steep slope

5 hill sprints 40 yds with medium slope

3 hill sprints 50 yards with shallow slope

Mosey loop around the parking lot and sprint up 5 small flights of stairsx2

Mosey to pavilion house

Pinkie Pie 10 merkins/dips to 1 merkin/dip, then back up to 5 merkins/dips

Mosey loop around the parking lot and sprint up 5 small flights of stairsx2

Mosey to parking lot / shovel flag

Mary & Merkins:

Derkins 5c 

ABCs (26)

Derkins 5c

ABCs (26)

Praying in COT

Coffeteria at Dunkin.

#ironsharpensiron

#wingman

#fellowship

Big Shout Out to @Baymax for making the drive to Harrisburg!  

A beatdown just ain’t the same without the fellowship of other PAX to share it with!

We missed Flinstone today as he was out of town for a wedding. Geppetto was also missed while he was out putting hardcore EHs on several potential FNGs during a men’s breakfast at his church. Hoping for Ringer’s debut today, but we’re looking forward to him bringing the noise and pushing the rest of the PAX next week!

HK Hershey Kiss

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A.L.A.R.M – First Tuesday WO

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10/1/2019 BACKBLAST!
1 Pax set off the A.L.A.R.M. (Arms,Legs, Abs, “R-“ exercise, “M-“ exercise)

Warm-up
Forward Arm Circles – 15 IC
Reverse Arm Circles – 15 IC
Windmills – 15 IC
Spread Leg Toe Touches – 20 sec hold, each; on left, center, and right
SSH – 20 IC

The Thang
Alarm 1
A-dips – 15 IC
L-lunge – 15 IC (each side)
A-LBC – 15 IC
R-rosalita – 15 IC
M-merkin – 15 IC

ALARM 2
A-shoulder tap – 15 IC
L-jump squat – 15 OYO
A-PeterParker – 15 OYO
R-raccoon crawl – 15 ft
M-monkey humper – 15 IC

ALARM 3
A-derkin – 15 IC
L-Bulgarian split squat – 10 IC (each leg)
A-plank jacks – 15 IC
R-run backwards
M-mosey

Mary
Repeat of the warm-up

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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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