30 / 60 / 90
All Harrisburg BackblastsSeptember 1st, 2018
9 made it out to the weekly Rail Yard beat-down. Here’s how it went:
WARM-UP
- SSH x 15
- IST x 15
- Windmill x 10
- Yerpee x 5
THE THANG
Stations completed as team of 3 in total
- Burpees x 30, LBC x 60 and Squats x 90
- Body Builders x 30, WW2s x 60, Mountain climbers x 90
- Rotate quadriphilia, low flutter hold and merkins until 150 merkins completed
- Broad Jump Burpees x 30, Rvse crunch x 60 and monkey humpers x 90
- Pullup x 30, low flutter x 60 and lunge x 90
- Rotate run to post, elbow plank and dips until 150 dips completed
- Burpees x 30, LBC x 60 and Squats x 90
Hill ladder – merkins at bottom count up to 20 by 2s and air squats at top count down from 20 by 2s
MARY
- American Hammer x 25
- Squirm x 25
- Box Cutter x 15
- J Los x 15
- Plank it out
ANNOUNCEMENTS
- Wednesday’s Road Warrior and Warrior One / Broga are moving back to town hall this week, September at 5th 5:30 am
- Hope over Heroin September 7th and 8th. We will have a tent in Kannapolis. Go out and support a great cause and EH some guys that really need F3. Check the PB or contact SS Minnow or Terrible Towel to help out.
- @Wexler looking to set a date for some adopt-a-park work. We’ll need volunteers so be on the lookout.
- Hit the bricks race is September 15th. @Exit54 has details. There will be plenty of chairs at the race. Think we need more chair pushers, talk to @Exit54 if you can help
MOLESKIN
- As always, I appreciate the opportunity to lead. Good chatter too … which always makes the workout go faster.
- Prayers for @clump’s friend Brian and his wife who were in a motorcycle accident. A poignant reminder of how our day to day lives can be flip upside down in a moment.