July 23rd, 2020 By Powerball

10 PAX (including one FNG!) made the decision to join YHC for his Four-Year PAINniversary.  The plan was: High-Energy, High-Intensity, & High-Impact.

The disclaimer was provided, relinquishing any responsibility to anyone.

Extended mosey around the parking lot with butt-kickers, high-knees, and karaokes to…

WARMARAMA:

Side-Straddle Hops, Imperial Storm Troopers, Penny-Pickers, Windmills, Merkins, Mountain Climbers, and Smurf Jacks (or whatever @Disaster was doing)

THE THANG:

High-Intensity Interval Training with an emphasis on anaerobic exercise and to limit the down-time as much as possible was the move.  Participants were instructed to modify, as needed, but attempt to get as many reps as possible. Plus, this design easily allowed for safe and proper social distancing

PAX started at the first island.  I call out the sequence of exercises that change every 30 seconds with continuous work.

Circuit #1:

Continuous sprint (75%) for 30 seconds (using third island as marker to return)
Jump Squats for 30 seconds
Merkins for 30 seconds
Low-Flutters for 30 seconds

Rest for 45 seconds, walking back to starting point.

Repeat, three circuits

Circuit #2:

Continuous sprint (75%) for 30 seconds
Squats for 30 seconds
Wide-Merkins for 30 seconds
Freddy Mercury’s for 30 seconds

Rest for 45 seconds, walking back to starting point.

Repeat, three circuits

Circuit #3:

Lunge-walk for 30 seconds
Burpees for 30 seconds
Carolina Dry-Docks for 30 seconds
Plank-Jacks for 30 seconds

Rest for 45 seconds, walking back to starting point.

Repeat, three circuits

Transitioned to a “dealer’s choice” portion.  PAX begin at the same starting point and select any of the above exercises for a 10 count OYO, run to the next island, select a different exercise, 10 count OYO, repeat at the third island, return to the second, and finish at the first.  Exercises could not be duplicated.

x 2

MARY:

Squirm, Reverse Crunches, Low-Dolly

CLOSING PRAYER, included, but not limited to:

• Continued appreciation for our front-line health care workers and those deemed essential.
• Be with those who continue to fight and serve as the voice for social justice.
• Please be with those involved in the current challenges of school-related decision-making.

MOLESKIN

• The impact of F3, specifically #F3Highlands, has been so much greater than I could have ever imagined.  It’s truly an honor to be given the opportunity to lead the PAX and I serve as a proud member of this group.  S/o @TheForce (#F3LKN) for EH’ing me to my first post four years ago and to the countless #HIM of Highlands who inspire me to be a better husband, dad, friend, and leader.
• Welcome FNG Eddie!  Based on his fitness level, his military experience, and @Brinkley’s continuous EH’ing, I think it’s safe to say we will see him again soon.
• The mumblechatter definitely decreased during the third circuit.
• Four years goes fast!  Here’s to four more…

Iron Sharpens Iron

Powerball

Highlands

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