Ladders, sets, and 1 minute reps- no charge
All Harrisburg BackblastsOctober 21st, 2023
7 men joined YHC for some free fun, and super glad they did. Disclaimer given and with 7am on the clock it was time to mosey down to the concession stand for warmups.
- SSHs x15
- IST x15
- LBAC, front and back with some back slaps at the end
- Grandpa jacks x15 (hate that Mullet wasn’t here to enjoy)
Hit the steps near the concession stand for a 10-1 ladder
- hand release merks at the bottom
- WWIIs at the top
Indian run around the fields with the back man dropping for 1 Burpee before running to the front
Back at the concession stand, multiple rounds (6 or 7?) of 3 exercises within a 1 minute span. Finish earlier than 1 minute = rest time. Extra credit try to add one more rep with each round
- Merkins x10
- Squats x10
- LBCs x10
Mosey to the stairs at the far parking lot for another 10-1 ladder
- CDDs at the top
- Dying cockroach at the bottom
Mosey to the playground for 4 rounds of OYO exercises
- Pull-ups x5
- Dips x10
- Step ups x15 (each step = 1)
Mosey back to the shelter near the starting point for some Mary
- RBCs x10
- Pretzel crunch x10
- Box cutters x10
- Low Dolly x10
- 30sec Plank
Recover recover
Announcements/Prayers/Praises
- Prayers for Gamma’s family: one son continues to look for that first after-graduation job, another son is on the road to recovery from knee surgery, another son is on a ship somewhere in the Atlantic
- Escalade has a daughter finishing school abroad, pray for safety in the midst of all the world’s troubles
- Continued prayers for the Glasser family and Praise they found a house to rent in their neighborhood
- Constitution brought up his kids and their opportunity for soccer victory (pray for the other kids they face, ha)
- Any unspoken needs
Moleskin- always good to see other F3 men in the parking lot before a workout. 7am beatdowns can really suck without some encouragement. Appreciate Escalade, Dr Lecter, DT, Misfire, Gamma, Constitution, and Gold Rush playing along as the whole goal was to keep moving. Believe we accomplished the goal. Peace out homeys!