Blame Gamma
All BackBlasts BackblastsJuly 20th, 2025
Saturday, July 19th, 2025 – Harrisburg Park in Harrisburg, NC
Eleven of those most supportive showed up on a warm and humid summer morning to help celebrate YHC’s 11th F3 anniversary. The 30 second warning was a disclaimer that today’s workout was my first post from all those years ago and was a Gamma led outing so you can blame him if you don’t like the ab and merkin heavy beatdown. Clock struck 6:30 so we were off…
The Thang:
Stay where you are for SSH x20
Mosey down the street to the island and circle up around Old Glory for warm-up:
Hand Release Merkins x15
Air Squats x15
LBC x15
Diamond Merkins x10
One Legged Jump Squats 5x each leg (modify as needed)
Mosey to the bottom of the hill for some Hillside Plank Clocks
Bear Crawl 1/2 way up the hill and stop…
12:00 Merkins x5
3:00 20 second Plank
6:00 Merkins x5
9:00 20 second Plank
12:00 Bear Crawl rest of the way up, 20 Jump Squats, then back down the hill.
Bear Crawl 1/2 way up the hill and stop…
12:00 20 second Plank
3:00 Merkins x5
6:00 20 second Plank
9:00 Merkins x5
12:00 Bear Crawl rest of the way up, 20 Jump Squats, then back down the hill
Mosey to the football field
100yd sprint across the field
5 minute challenge – 20 Merkins and 20 LBCs every 60 seconds for 5 minutes
100yd sprint across the field
5 minute challenge – 20 Air Squats and 15 Reverse Crunches every 60 seconds for 5 minutes
100yd sprint across the field
5 minute challenge – 20 CDDs and 20 Low Flutters every 60 seconds for 5 minutes
100yd sprint across the field
Back to the hill for…
4 Burpees at the bottom, 4 LBC in the middle, 4 Jump Squats at the top, run down, repeat with 3…down to 1
Slooooow Indian run back to and then around the track then up the stairs to the upper lot for Mary.
Mary:
- LBC’s x25
- Low Dolly x20
- In/Outs x15
- Squirm x25
- One minute plank
CoT – Count off, Name-O-Rama, Announcements and Prayers/Praises
- PAX: Uncle Floyd, Constitution, Tarzan, SS Minnow, Bearclaw, Dr Lecter, Ripken, Mongoose, Gold Rush and Misfire
- Q: SheepDog
- Prayers for Christian, Lily and Josh as they keep working to overcome their health issues.
Moleskin:
Thanks to everyone for coming out this morning to support my 11th F3 Anniversary Q. Especially the 2.0’s who we all know it takes them more effort to get out of bed early on a weekend.
It made everything feel right when I saw Oz, Solocup and Gamma rucking down Stallings Road as I was driving to the park. Slowed the truck and rolled down the window to get some “encouragement” for today’s workout. Very well received. 🙂