May 25th, 2024
Date: 5/25/24
PAX: Constitution, Red Tape, Mullet, Mad Dog
Q: Dr. Lecter
4 HIM joined YHC for a celebration of his six year F3 anniversary. Not a bad showing for a holiday weekend. Here’s what they did.
Disclaimer given. Mosey down to the track and over to the football field. A flying ring was found on the field so that provided some distraction for the PAX from the beatdown.
Warm-o-rama
SSH x15 IC
IST x15 IC
Penny Pickers x15 IC
Windmill x15 IC
Mountain Climbers x15 IC
The Thang
4 Corners Escalator between the football field light poles.
1st pole – 10 SSH. Run to 2nd pole.
2nd pole – 10 SSH, 20 CDD. Run to 3rd pole.
3rd pole – 10 SSH, 20 CDD, 30 squats. Run to 4th pole.
4th pole – 10 SSH, 20 CDD, 30 squats, 40 air presses. Run back to 3rd pole.
3rd pole – 10 SSH, 20 CDD, 30 squats. Run to 2nd pole.
2nd pole – 10 SSH, 20 CDD. Run to 1st pole.
1st pole – 10 SSH.
Mosey over to the parking lot by the retention pond.
Motor city shuffle
Lunge, Lunge, burpee, ‘Merican x5, Plank Jack x5, Frog hop. Repeat-o until you make it around the two islands.
Mosey over to the hill on ZMAX.
Everest
Lunge, squat, lunge, squat, lunge… up the hill until you get to the power pole half way up.
Mosey up the rest of the hill and through the park entrance to the library.
Grizzcalator
Bear crawl up the steps, doing a ‘Merican on each step. Lunge walk down the ramp.
Mosey back to the cars.
Mary
LBC x15 IC
Low Dolly x15 IC
Squirm x15 IC
Pretzel Crunch x15 IC
Low Flutter x15 IC
Reverse Crunch x15 IC
Freddie Mercury x20 IC
COT
Moleskin
- It’s an honor to lead!
- Thank you to all who came out. It’s been a great six years. Looking forward to many more with this group of HIM.
- YHC appreciates Red Tape buying his coffee at Rocky River.
- Speaking of coffee, it was good to catch up with some guys at coffeeteria.
Announcements/Prayer Requests
- Red Tape leaving Tuesday on cross country road trip for 3 weeks. Prayers for safety.
- Prayers for Avery Pigg, the 12 year old with cancer
- F3 Harrisburg 11 Year Anniversary – Saturday June 1