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In memory of Hightower

All Harrisburg Backblasts

October 8th, 2022 By DrLecter

PAX: Gamma, Constitution, Battery

Q: Dr. Lecter

Date: 10/8/22

 

Two years ago, on October 3, F3 GrandStrand lost their brother Jacob “Hightower” Hancher. Hightower was a police officer in Myrtle Beach when he was shot and killed responding to a domestic dispute call. YHC didn’t want the anniversary of his sacrifice to pass without a beatdown honoring his memory. This beatdown was created by F3 GrandStrand and is based on Matthew 5:9 – Blessed are the peacemakers for they shall be called children of God. 5 exercises, 9 reps each, with some running between each exercise. Exercises were burpees, bodybuilders (burpee with plank-jack), triple hand release Merkin burpees (burpee with 3 hand release Merkins), triple jump squat burpees (burpee with 3 jump squats) and triple Merkin triple jump squat bodybuilders (burpee with 3 hand release Merkins, plank jack and 3 jump squats).

 

After our small but mighty crew had assembled, mosey around the parking lot up to the lot by the shelter. Disclaimer given.

 

Warm-o-rama

SSH x15 IC

IST x15 IC

Penny Pickers x15 IC

Plank Jacks x15 IC

The Thang

Do the exercise in the lot by the shelter, run down heart rate hill, around the pond and post office, back up the hill to the lot and do the next exercise. Repeat for all 5 exercises.

The PAX finished that with time to spare so they did a circuit commemorating Hightower’s End of Watch – 10/3/20. Start at the top of the lower parking lot with 10 mountain climbers, run down one side to the bottom of the lot, 2 Merkins, run up the other side of the lot to the top, 20 LBC. Repeat until time for Mary.

Mary

Pretzel Crunch x15 IC

Low Dolly x15 IC

Squirm x15 IC

Reverse Crunch x15 IC

Low Flutter x15 IC

COT
Moleskin

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