The Scene
60’s with a warm breeze
F3 Welcome and Disclaimer
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
Warm-O-Rama
SSH
2 burpees
Tempo Merkins
Tempo Squats
TN Rocking Chair
5 burpees
Tha-Thang
Mosey to CMU pile and grab 1
20 Chest press
20 Rows
20 Shoulder Press
Take Away 2 reps each round. Most got down to 10 of each before we recovered
10 Deadlifts
10 Squats
10 Lunges
Take away 1 rep each round. Most got down to about 5 before we recovered
Rack the CMU’s and Mosey to the Racquetball Club Way hill.
Each exercise is performed going up the hill (not as steep as I wanted)
5 reps of 10 High Knees + 1 Burpee, then a 5 second sprint all out
5 reps of 1 Uphill long jump + 3 downhill facing squats, then a 5 second sprint all out
30 Walking lunge to knee drive, then 5 second sprint all out
3 reps of 10 second sprints up the hill
Rinse and Repeat only got to the lunges and did 10 walking lunges to knee drive
Mosey back to AO and perform the Burpee-Name-O-Rama
Start with first HIM, Name, Age, F3 Name then 1 burpee, Next man, Name, Age, F3 Name, he performs 2 burpees, …… Ends with Q’s Name, Age, F3 Name, Q performs as many burpees as there are PAX (In this case 12). Shamrock men went beast mode for this.
Mary
No Time
COUNT-OFF & NAME-O-RAMA
12 High Impact Men
COT/BOM
“From the most powerful man to the lowliest servant, the same is true: If we are busy about our own kingdoms instead of His, we are squandering our time and energy.” -HRT
https://hereadstruth.com/2021/04/28/the-reign-of-the-king/
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