Don’t back up
All Harrisburg BackblastsMarch 31st, 2018
6 PAX parked the right way at #therailyard for some hill work, with and without sandbags. The 6th joined up at #coffeteria after claiming to be busy running around town somewhere.
Mosey to Jack Webb Field
Disclaimer
Warm-o-rama
SSH x 20ic
IST x 15ic
Yurpees x 10oyo
Shoulder stretches x 4oyo
The Thang
Jack Webbs x 10ic (with @Scooter turning it up to 10. YHC got the PAX to 7ish)
On Heart Attack Hill
While 1 is the loneliest number, 5 is the hardest to split into groups of 3
Bottom of Hill: Partner 1 (+1) did LBCs
Top of Hill: Partner 2 (+1) Step-ups
In-between: Partner 3 run uphill or downhill to relieve your partner
Halfway through: replace step-ups with Incline Merkins; replace LBCs with Pretzel Crunches
Go until YHC calls time
SO to @Gapper for figuring out the math
Mosey to the sandbag barn
Big soccer field hill work (all oyo)
Bottom of Hill: WWIs
Top of Hill: Chest Press
In-between: Carry Sandbags every other trip
Every 3rd trip Uphlll: Squats (since sandbag was on the bottom)
Half-way: Replace WWIs with Low Flutters
Mary
Squirm x 15ic
Ws x 15ic
1 Min. Plank
COT
Moleskin
@Scooter must have worked hard at some F3-sponsored event?
@Gapper and @Scooter for the assists
@Bull on the long run. YHC saw him lit up on Rt. 49 before 7am
Announcements
- Harrisburg 5K on 4/14 – sign up now
- Pre-5K beatdown launches at 6:30am at Town Center
- See this backblast for more details.
- Orphanage Game Day on 4/21 – look for eVite from Flip and Kojak
- April Merken Challenge to earn a Challenge Patch – starts THIS SUNDAY. Details are here
- Operation Sweet Tooth Inaugural race is on Saturday, April 21. Volunteers are needed for race support. Details are at this link.
- The Tackling Childhood Cancer event is at Hickory Ridge High School on Saturday, April 28 starting at 12:00pm. The Tackling Childhood Cancer event is being organized by our F3 brother Opie. It is a family friendly and charity event with an ongoing flag football tournament among high school teams. There will be food trucks, raffles, vendor sales, bouncy houses, a fire truck, and more. Luke Kuechly, LB of the Carolina Panthers, will be there as well! More details at this link.