June 21st, 2014 By Rooster_MS

Apologize for posting a tardy Back Blast:

During the early morning gloom 19 brave men awoke as well as disobeyed the signs of the road to gather for a fun filled morning of painful action by the ways of USMC.

WARM UP:

• Assisted by Gamma until Q arrival (Location: Side of Harrisburg High)
• 12 Sun-Gods
• 12 Cherry Pickers
• 30 SSH

THANG:

• LOW CRAWL 25-30 yards followed half way by sprinting to the opposite end.
• 10 Squats
• Rush back to Wall
• Peoples Chair: 60 seconds
• PLANK WALK (side) 30 yards followed by sprinting to opposite end
• 10 Diamond Merikins
• Mosey: Behind the shed to fetch 1 Monster Tire and 5 single heavy tires
• 2 rounds each tire flip 5 out: 5 back
• Mosey: Football field for Rock gathering
• Heavy rock/boulder per man for 30 second hold (squat position)
• Heavy Rock 30 second hold slight arm bend above head
• Heavy Rock Press (12) upwards
• Mosey: Merica! Flag Pole
• 15 dips on benches
• 50 yard Lunges (trash can to trash can)
• 10 Concentration Squats (Hold randomly)
• Mosey: back to parking lot

MARY:

• 20 LBC
• 20 Low Dollies
• 10 Dirty Dogs

MOLESKIN:

1. My first Boot Camp Q, I show up late and forget to post the back blast; But, I am thankful for the opportunity to lead. Great experience, different than kettle bell Q.
2. I’d like to thank Gamma for the assist during my 3 minute tardiness.
3. Never thought a Low Crawl would be that effective followed by some wheel turning and rock play.
4. Respect to SS Minnow, even an old navy squid can show a grunt how its done!
5. Titleist, great job way to stay at it, and yes when you see USMC you know that means your going to get dirty.

The Ridge

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