BACKBLAST: 7/27/24: 2024 Keystone Convergence! Harrisburg City Island

Wow! Such an awesome and workout and talk from Dark Helmet. 77 Pax made it out to this year’s Keystone Convergence in Harrisburg! 1 FNG Crowd strike. Amazing talk from F3 Nantan Dark Helmet! Very

Inspirational and motivating! Thanks to all those that made today happen and those that Q’d !! Congrats to Snacktown on winning the freedom hammer !

Convergence Q’s

Warm up (6:30-6:40) – Dr Seuss

St1 (6:40 -6:53) – Beachball

St 2 (6:53 -7:06) – Slogger

St3 (7:06 -7:19) – Bunyan

St4 (7:19 -7:32) – Forrest (Harrisburg)

St5 (7:32 -7:45) – Red Baron

St6 (7:45 -7:58) – Patches

St7 (7:58 -8:11) – Pilate

St8 (8:11 -8:24) – Freedom Hammer (Dr. Seuss)

Mary (8:24 -8:30) – MEA

Warmorama

(6:30-6:40) – Dr Seuss

the exercises will be done in cadence to establish esprit-de-corps, ensure full range of motion with slow enough rhythms, and enforce number of reps to get adequate blood flow to major muscle groups through low impact aerobic and cardio movements. Expect dynamic stretching, movements that target all major joints: shoulders first, then lower back and hips, and the then knees and ankles. All these should be warmed up before high impact movements that involve any kind of jumping like burpees or SSH.

The Thang

St1 (6:40 -6:53) – Beachball

do broad jump burpees, lunges, and high knees across the bridge. It'd be 20 merkins and 20 LBCs (rinse and repeat) for guys that finish early and wait for the six.

St 2 (6:53 -7:06) – Slogger

“ABsolute Burn” – Completete with: Box Cutters, Heals to Heaven, Wife Pleasers, Outlaws, and Ankle Taps

St3 (7:06 -7:19) – Bunyan

start out with plank in a tight circle , put right hand on pax next to you , then alternate hands to left , mosey to parking lot , in a line, do x5 American Hammers IC, roll into high plank, 1 merkin, jump up and sprint to a line. Sprint back to start. Commence to further lines, suicide style.

St4 (7:19 -7:32) – Forrest (Harrisburg)

Death by Skinny Runner IPC workout.

Gas Pumpers

Lateral Bounds

Hello Dolly

Burpee

V-Ups

Jungle Boi Squats

with a bunch of running

St5 (7:32 -7:45) – Red Baron

Station of Pain …The Bleachers. We will do Step Ups, Dips, Irkins.

St6 (7:45 -7:58) – Patches

No Surrenders, foxholes, crawl bears, bear crawls

St7 (7:58 -8:11) – Pilate

Alligator Merkins, Australian Sand Angels (snow angels),

St8 (8:11 -8:24) – Freedom Hammer (Dr. Seuss) Q source knowledge

Mary (8:24 -8:30) – MEA

merkins or cooldown yoga

Prayer and praises

All pax to be best leaders in house hold and communities

F3 team who made convergence happen

Thanks to all that made it happen,

Caterpillar out