02/20/2020 - Holy Hill - Diamonds Over The Hill
AO: Holy Hill
When: 02/20/2020
PAX:
Number of Pax: 7
Pax Names: Blues Clues, Hamburgler, Handy Manny, Party Boy, Quarter Cart, Zima,
DR Names:
Number of FNGS: 0
FNG Names: Tonka
QIC: Parks and Rec
Introduction
Conditions: Alarm went off at 4:25 am, looked at the phone and the temperature was 9 degrees with a -2 real feel. Fantastic, we will have some cold wind in our face. Arrived at the AO at 4:50 so I could set up the site and check the hill conditions.
Disclosure: This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. We all do it, most important thing is that you don’t get hurt.
Warm-O-Rama
Warm-O-Rama
- Mosey 1/4 speed (back and forth between the short side of the parking lot)
- Mosey 1/2 speed (back and forth between the short side of the parking lot)
- High Knees/Butt Kickers (back and forth between the short side of the parking lot)
- Run (back and forth between the short side of the parking lot)
- Imperial Walkers x 10 in cadence
- Goof balls x 20 in cadence
- Abe Vigodas x 10 in cadence
- Tappy Taps x 10 in cadence
The Thang
Thang 1:
2:00 of the following: 30 side straddle hops / Burpees (AMRAP)
Rinse and repeat (5 x total), 10 minutes of exercising with no breaks.
Thang 1 was from a Black Diamond workout in another region.
Used the workouts+ app for this workout and paired it with some selected tracks (classic rock, punk and the Beastie Boys)
Thang 2:
11’s (small hill) Prisoner Squat Jumps on one side of the hill then run up and over the fill for Star Jumps on the other side. You know the drill 1/10 -> 10/1.
6 MoM:
- Freddy Mercuries x 20 in cadence
- Box Cutters x 15 in cadence
- Heel Touches x 20 in cadence
- Swimmers x 20 in cadence
- Merkin Ring of Fire (5 Merkins per PAX)
- High Plank
Circle of Trust
Prayers–
Thank you for giving us the opportunity to exercise on this chilly morning. Thank you for bringing this group of men together to support each other.
We humbly pray for all those who are fighting cancer. Give them the hope and courage they need each day. Comfort them in their pain and bless them with healing. Strengthen their family, friends, and caregivers. We ask for prayers for Jeremy baker and Randy Levine.
We pray for Leuben’s family as they mourn the loss of their grandfather/father. Please bring them peace and comfort during this difficult time.
We pray for Jason’s family. They are grieving the loss of their father and husband. Please bring peace and comfort to Beck and their 4 kids.
We ask for prayers for all of our loved ones who are going through difficult times and those that are dealing with illnesses.
We ask all this in the name of Jesus. Amen.
Naked Man Moleskin
There are several openings on the Q sheet in the coming weeks. Get on that sheet and lead men. F3 is a group of leaders. The same handful of guys cannot Q all of the workouts. If you have not lead yet and need some help planning your first Q, reach out to a fellow PAX and seek their advice.