White Lightning!
All Harrisburg BackblastsJuly 1st, 2019
Four men started the Independence Week with a bang at MeCa’s premier AO. Three opted for the traditional boot camp while one made laps around the speedway perimeter on his shiny new bike.
Mosey across big parking lot to Warm-o-rama
Warm-o-rama
- SSH, cotton pickers, windmill, merkins
Mosey to Victory Circl1 Superman pulses
– Mason twist
-Leg raises
-Elbow plank w/alternating knee to elbow
-15 step ups each leg – 10 decline merkins
Mosey to 1st bridge over
-Mason twist
-Leg raises
-Elbow plank w/alternating knee to elbow -Mason twist
-10 decline merkins, 15 step-ups each leg
Mosey to 1st bridge over Hwy 29 … – run back and forth across bridge, on far end: 20 LBC, on near end: 20 merkins…do this three times
Mosey to Gate 4 ramp….run to top, then ten pull-ups…run down ramp, then ten merkins
Mosey back to Victory Circle:
– Hip raises
– Chair sit-ups
– Seated in and outs
– 15 Decline merkins
– 15 step ups each leg
Mosey to staring point for people’s Mary
SS: pretzel stick, Uecker: mason twist, Rerun: low dolly, FlipPhone: bent knee stretch, SS:superman hold
MoleSkin
- Thanks for the opportunity to lead, guys.
- Uecker: you got a good workout before the workout in finding a spot to plan the shovel flag. Thanks for bringing it….great push this morning.
- Rerun: Way to lead the pack, giving it your all, as always
- FlipPhone: Good to see you out there speeding around the track on your new bike.
Enjoy the 4th of July festivities this week!
“You cannot do a kindness too soon because you never know how soon it will be too late.” – Ralph Waldo Emerson