A Full-Bodied Beatdown
All Harrisburg BackblastsJune 8th, 2021
17 HIMs savored a rich and satisfying, full-bodied, beatdown this morning at The Ridge. We hit all of the major muscle groups and kept running to a minimum. Drink in the details:
Warm Up
Mosey to the Suicide Lot
- IST x 15
- Windmills x 15
- Squats x 15
- 5 Burpees
The Thang
Mosey to Back field
- 10 Step Ups (L/R)
- 20 Incline Merkins
- 20 Decline Merkins
- 20 Seated Crunch
Repeato
Mosey to the courts
- 40 Jump Squats, Side shuffle to next corner
- 30 In/Outs, Backward Shuffle to next corner
- 20 Merkins, Sprint to the next corner
- 10 Burpees run to corner 1
Repeato
Mosey to the Ticket Stand
- 40 SSH
- 30 WWII Sit Ups
- 20 Mt Climbers
- 10 Diamond Merkins
- Run 100 meters
Repeato
Squat/Merkin Medley
Line up in the Parking Lot
- Lunge 2 Spaces, 20 Squats
- Bear Crawl 2 Spaces, 10 Merkins
Repeato 50 meters, (alternate Regular, Diamond, Wide Merkins)
Mary
- LBC x 15
- Squirm x 15
- Pretzel Crunch (L/R) x 5
- Crunch Frogs x 15
Moleskin
- Strong work for the crew that arrived this morning. #Tclaps to the prerunners who stayed for the Beatdown.
- It’s getting warmer, bring your water
- The goal was to keep the running distance to under a mile total, but to really work all the major muscle groups. Pretty sure we were close on the distance, I didn’t measure it, but you should be able to make up for it tomorrow at The Pitchfork. Thanks for playing along
Keep Pushing