60 Reps! #Respect, #Respect
All BackBlasts BackblastsAugust 27th, 2024
- Date: 08/27/24
AO: #F3Harrisburg
PAX: @maddog, @othello, @redtape, @goldrush, @spectrum, @ssminnow, @murtaugh, @Unclefloyd
Q: @UncleFloyd
Count: 8
FNGs: 0
Eight stud-muffins, including the 39er trio, beat back the bedsheets and strode defiantly into the gloom of a bootcamp beatdown at the Ridge this morning. A good time was had by all.
Here’s what we did…
The Thang
Warm-a-rama ranged from (12 reps each) Side Straddle Hops, Imperial Storm Troopers, Hillbillies to Apollo Ohnos, Seal Claps (horizontal and vertical) and Grandpa Jacks, along with some arm stretching and runner’s stretches.
Mosey to the stop signs for Wind Sprints (60 seconds), also known as “who can catch @maddog?”
- PaX ran three wind sprints across the parking lot with @maddog out front with a ruck sack on his back
Mosey to Ridge… (60 reps x 2)
PAX did 4 exercises of 15 reps each (two times)
Burpees
Incline Merkins
Decline Merkins or Dips
Quadraphelia to top of the hill for Jump Squats
Mosey to the Pagoda… (60-ish reps)
PAX people chaired to hear directions then Planked up to do, in cadence:
10 London Bridges
10 Mike Tysons
10 Shoulder Taps
10 Donkey Kicks
30 second hold: Balls to the Wall
Mosey to the Tennis Court (60 reps!)
Entrance and exit fee to the tennis courts (PAX did 2 pull-ups)
Then 4 exercises, 15 reps each for suicide exercise:
Merkins
Mt. Climbers
Star Jumps (Toyotas)
Carolina Dry Docks
Mosey to base for Mary…
MARY
10 Reps Each: Superman Pulse, Press Ups, Little Baby Crunch, Low Dolly, Box Cutters, Low Flutters, Poutine Low Flutters, Pretzel Crunch, Vee-Ups, Heels to Heaven
Announcements
Passport Challenge continues during the next month
Prayers
Continued prayers for Avery Pigg, @deadhead’s friend, Mike; @Maddog’s wife, Catherine, and @Constitution IT band healing, @Redtape’s wifey mammogram (good report)
Moleskin
This was my belated 60th birthday beatdown and it was a good one. Age is truly a number to the young at heart. Grateful to be part of F3 Harrisburg as we continue to develop together as servant-leaders physically, mentally, and emotionally.