With the smell of freedom in the air and the sun blazing down, 10 PAX thwarted the temptation of hitting the snooze button to be delivered a beat down on America’s birthday.
Warm Up:
- SSH x 25
- WMH x 10
- MC x 10
- Fellowship lap to the back corner
ME:
YHC had to dig deep into the F3 exercise lexicon for some of these. In honor of our great nation’s exodus from England’s tyrannic rule, we spelled out ours (and ironically theirs) country colors
R. Rocket Hillbillies – 15x
E. Escalator – 5 Tuck Jumps, 10 Burpees, 15 Merkins, 20 Squats, 25 Lunge Jumps. Then back down!
D. Dying Cockroach – 15x
Fellowship recovery lap before moving to the next word.
W. Wide -grip Merkins – 5, 10, 15, 10, 5
H. Howling Monkeys – 10 count Monkey Humpers while holding the low squat position.
I. Inch Worm Plank to first line.
T. Tony Hawk Burpees – 10x
E. Eagle Wings – Moseyed to the rock pile where PAX grabbed two one-handed rocks and performed the batwings (LBAC, RLBAC, Overhead Claps, Seal Claps all 15x)
B. Bobby Hurleys – 1 minute max out
L. Lt. Dans to the 18 yard line and back.
U. Up Downs (those absolutely suck)
E. Elbow Plank – 5 count across the circle.
Mary:
17 x LBCs
19 x Flutter Kicks
19 x American Hammers
19 x Freddie Mercuries
19 x Heels to Heaven
4 sets of 19 rep exercises = 76
50 second low squat hold
Announcements:
Just a general PSA to keep up the efforts in mitigating the risk of spreading the COVID by doing your part in respecting each other’s personal space and wearing facial protection where enforced. Also staying safe this weekend (and having fun!) Welcome FNG, Nets and his friend Guac! Hope to see you gentlemen back soon.
Prayers: Totally incidentally skipped this part, but keep your fellow brethren in your thoughts as well as the current state of of our nation and earth as we strive to have a healthier and more inclusive mindset that reflects in our actions and words.
Crockett took us out.