August 9th, 2021 By Snowsuit

6 Men showed up in the gloom to help YHC celebrate his 61st birthday with a modified birthday beatdown and really good F2 during the Coffeeteria provided by YHC. The parking lot at the HC Sport’s Center was dry and the air was very moist, so it didn’t take long for us to work up a profuse amount of sweat, even though it was 65 F. The beatdown was themed around YHC’s 61 years on earth, so after a brief disclaimer and warmup, the sequence went something like this:

Short mosey around the circle entrance and back for:

WARMARAMA
SSH x 30 (4 count) +1 Burpee to grow on.
IST x15
Hillbilly x15
Penny Picker x15
Windmill x15
+1 Burpee to grow on.

The Thang
Escalator Workout: start at thrusters, and add 1 additional exercise each time…
10 KB Thrusters (run to circle and back)
add 10 KB Bent Over Rows (run to circle and back)
add 10 KB Curls (run to circle and back)
add 10 KB Squats (run to circle and back)
add 10 KB Triceps Extension (run to circle and back)
add 10 KB Swings (run to circle and back)
+1 4 x 4 Burpee to grow on.
Complete 2 sets.
Burpees while waiting on the six.

NEXT:
30 KB Chest presses
20 KB Freddy Mercury (Heavy Freddy)
11 KB Getups
Complete 3 sets.

As time allows, add:
20 Merkins
20 Plank jacks
20 KB Squats
+1 4 x 4 Burpee

Mary
30 +31 Pretzel Crunch IC
15 KB Low Flutters IC
15 KB Todd Beamers IC
+1 4 x 4 Burpee

COT
We prayed to be better men, Fathers, husbands, sons, co-workers, and leaders. We asked God for help to always give a word of encouragement to everyone we encounter, and to always try to make the world better than we found it.

Moleskin
– wow, I never knew Shazam was ordained to “marry and bury” in NC. During coffeeteria, we learned about his full service and discreet doodies “duties” that apparently come with the marriage ceremony. Good stuff!
– Ponyboy said he really could have used those services on a previous workout! =)
– of course, lots of interesting conversations were born from that topic, but you really need to STK.
– a HUGE thank you to the men who showed up to help YHC celebrate his 61st in true F3 style.

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