What is this, 30 HRM?
All BackBlasts BackblastsMarch 30th, 2023
5 Mighty men came out on a balmy 36 degree day to do the work necessary to toughen up, be there for others. The lights were placed, the cheat sheets placed strategically at the corners, and the fun began!
PAX: Constitution, JD, Battery, Othello
Q: Hacksaw
Warm-Up
SSH x 12
IST x 12
Windmill x 12
Mt. Climber x 12
HRM x 12
The Thang
Squared Circle- do the exercises at each 100M corner, adding another exercise 5, 5/10, 5/10/20, 5/10,20/30
5 burpees | 100M mosey
5 burpees | 10 superman pulses | mosey
5 burpees | 10 superman pulses | 20 flutters
5 burpees | 10 superman pulses | 20 flutters | 30 HRM
5 4×4’s | mosey
5 4×4’s | 10 N’Diayes |
5 4×4’s | 10 N’Diayes | 20 Low Dollys
5 4×4’s | 10 N’Diayes | 20 Low Dollys | 30 CDD
5 Yurpees | mosey
5 Yurpees | 10 high knees |
5 Yurpees | 10 high knees | 20 LBC |
5 Yurpees | 10 high knees | 20 LBC | 30 Scorpion Merkins
1 MIN AMRAPS
Jump Squats
SSH
Mary
RBC x 12
Squirm x 12
Name and COT
Announcements:
1. Great work by all, got through 3 full rounds, 1200M and all the reps, plus 2 AMRAP’s for kicks
2. Constitution and family heading to Dollywood Monday I believe, have a blast!
3. Battery closing on house in Statesville, wish you luck on the closing brother! Battery still planning to go to beatdowns on Tues/Thurs as he is downtown those days, let us know if correct brother!
4. Harrisburg convergence planning, reach out to Wexler for June
5. Bible study, Fridays at 6:30am at McDonalds. Kojak leading this week.
6. Passport challenge for some of us in place, please sign up to Q in April and show up, as some of us will be visiting other AO’s, and we need to support one another in Harrisburg.
7. Good luck to Exit 54 and his marathon this weekend, knock it out dude!
8. Wrestlemanis this weekend, 2 nights brothers!
9. happy birthday solocup!
10. JD-thanks for taking Iron tomorrow, need a Q for Rail Yard Saturday
Prayers
1. Othello work partner Arturo, had a bad fall of a ski lift, not properly secured. rehab coming up, had internal bleeding, please pray for family
2. Nashville and the families there.
3. Spoken and un-spoken prayers
Always honored to lead. make it a point to open hands and help someone, friend or stranger.