April 9th, 2021 By Antonio Nunes

8 brothers  joined YHC for a Friday gloom beatdown and helping Porto do his thing to fit into his tuxedo…this is how it went

Warmarama:

Run around the parking lot for a quick warmup and then

SSU / Windmills / Cherry Pickers / Arm Circles / IST

 

The Thang

Partner up. Pax 1 does exercise while Pax 2 runs about .25 (ticket booth – Rock). Swap out and continue the exercise until each amount of reps are complete.

The exercises and reps are:

50- Burpees

100- Overhead Claps

150- Merkins

200- Big Boy Sit-ups

250- Squats.

Round2: The Wall, 2 rounds of pain to the counts of 30

People chair / air presses / balls to the wall / donkey kings

Finish with indian run to the rock and back

Total run = aprox 3 miles

Mary: Round Robin amongst the pack for the exercises

Prayers for our families, leaders, first responders, military, Porto son’s wedding and all ailing F3 brothers recovering from injury

Always a pleasure to lead and be part of this brotherhood

 

 

 

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