A Frosty Leg Day
All Harrisburg BackblastsJanuary 21st, 2020
14 Men posted at the Ridge today to get a little stronger, specifically in the legs.
Warm Up:
Mosey to back of the lot for quick disclaimer.
- Deuces Motivator
- 10 Merkins
- 15 Mountain Climbers
- 15 Imp Storm Troopers
Mosey to the hill for a ladder.
- 10 Merkins at the bottom
- Quadriphillia to the top
- 1 Squat
- Rinse and repeat until the counts reversed.
Mosey to the side field with the wall.
- Line up on wall for AMRAP donkey kicks while each PAX ran to other side of field and back. Keep going until everyone completed a run.
- Circle up in the field for a Left Right Roll with 2 merkins. With the PAX running in place, each person took a turn calling out Left or Right for the group to drop to the ground roll in the direction called doing a Merkin after the roll, and rolling back to do another Merkin before standing up.
- Back to the wall for some AMRAP Merkins and Squats while each PAX ran to other side of field and back like before.
Circle up in parking lot for LT Dan. 1 Squat/2 Lunges keep going until count reached 10 squats and 20 lunges.
Mary:
Back at the cars for a 15 count of Core Killers.
COT.
- Thanks for posting today guys! With cooler temps, it’s nice to see a big group.
- Lord help us all if we ever see a book called: Coaching For Performance – by Solo Cup.
- Next up is The Idiot Run! Join your F3 Brothers for a truly CSAUP event.
- Beyond that is Time Laps Relay. Flip Phone is leading the charge on that one.
Have a blessed day!
YHC
- Escalade