Springing into White Lightning
All BackBlasts BackblastsMay 5th, 2025
Slackblast! Springing into White Lightning!
Date: 05/05/25
AO: #f3harrisburg
PAX: @Constitution @Uncle Floyd @Bearclaw, @SheepDog
Q: @UncleFloyd
A fearsome PAX foursome headed to the speedway for some good ol fashioned white lightning fun. We all found parking around the tubing hill and eventually gaggled in one general area.
0530 on the clock. Disclaimer given. Mosey to Warm-o-rama. Warm-o-rama completed and then a mosey back to “The Thang” starting point (bottom of the hill at the corner of the parking lost nearest Morehead and Hwy 29).
The Thang: (weights/rucks for all exercises)
Hill Runs:
Starting at the bottom of the hill-25x Goblet Squat–> run to top of hill
Top of the Hill-25x crunchy frogs–>run down opposite side of hill
Bottom of 2nd hill-25x triceps extensions–>head back to top of hill for another 25x crunchy frogs
Repeato x2
Mosey to the iron picnic benches with rucks, 10 incline merkins and 10 dips, repearo 2x
Mosey to main speedway entrance for some checkered flag action. (Google map the satellite image of the main entrance and you’ll see the checkered flags we used).
1st Checkered Flag (CF) area–>10x man makers–>side Lunge to 2nd CF area–> 10x OH Press–>side Lunge to 3rd CF area–>30 American Hammers–>Mosey around Flag back to starting point, performing the same exercises in reverse.
Running short on time at this point so we started a group Mosey back to vehicles, RECOVER, RECOVER.
Prayers:
-@constitution’s first day as a substitute school teacher and prayers for family members of his temple/church affected by the vehicle accident that took the life of one member and injured another.
-for Josh, and Lillie and Avery Pigg
-all unspoken prayers
Announcements:
June 6: F3 Harrisburg reunion (bring 12 guests for the 12
Moleskin:
Shared some great stories from @Sheepdog and others who testified of the benefit of F3 beatdowns to bring healing to shoulder issues that doctors maintained needed to be operated upon. Always a pleasure to serve the men of F3 Harrisburg, and special thanks to @maddog For inspiration for this workout.