06/25/2020 - Holy Hill - Holy Hill – Calorie Burner
AO: Holy Hill
When: 06/25/2020
PAX:
Number of Pax: 14
Pax Names: Elway, Gaylord, Handy Manny, Lewinsky, Powderpuff, RoachCoach, Skinner, Sosa, Thumb Drive, Zima,
DR Names:
Number of FNGS: 2
FNG Names: Teddy K, Vitamix, Clipper
QIC: Rusty
Introduction
Conditions: The weather was near perfect! And the bugs kindly kept their distance for most of the beatdown!
We had two FNGs so we listed F3’s 5 Core Principles:
- Open to ALL men
- Free of charge
- Held outdoors, rain or shine, hot or cold
- Lead by the other members of the group in a rotating fashion with no training or certification required
- Ends in a Circle of Trust
Disclaimer: I am not a professional (obviously), you are here of your own free will (well, there was a little EHing), you are here to get better (absolutely), so push yourself but don’t hurt yourself. Modify if you have to. Due to Covid-19, we will social distance…. Now let’s get started!!
Let’s start with the PreBlast….
PreBlast – Holy Hill – June 25, 2020
Join me tomorrow at Holy Hill as we Explore every corner of the space and Attack the Hill!!
The Beatdown will start promptly at 5:15am and we will not stop until 6:00am.
My goal is to burn 600 calories in 45 minutes.
MISSION ACCOMPLISHED!!!
Let’s see how we did it……
Warm-O-Rama
Motivators from 10 to 6
Mosey around the lot
Motivators from 5 to 1
Mosey around the lot
Abe Vigotas x 16 IC
Mosey around the lot
Seal Claps x 15 IC
Mosey back to Startex
The Thang
Thang 1 – 5 minute Burpee Breakdown
5 – Bodyweight Squats
5 – Froggers / Half Burpee
5 – Merkins
5 – Full Burpees
Repeat from the top for 5 Minutes
Mosey to parking lot
Thang 2 – 4 Corners (around the lot)
We move as a group – Hold squat until everyone completes the exercise, then run together
C1 – 50 Alternating Leg Raise Merkins
Run to next corner
C2 – 50 Lunges (each leg = 1)
Run to next corner
C3 – 50 Big Boy Situps
Run to next corner
C4 – 50 Grady Corns
After you complete the last exercise SPRINT to the base of the Hill, Perform Bodyweight Squats for the Six.
Thang 3 – Attack the Hill
10 Merkins at the bottom (change up the merkin type each time)
Run to top of hill
10 Hindu Squats at the top
Run to bottom of hill
Rinse and Repeat until time is called
Mosey back to Startex for Mary
6 MoM
Scissor Kick Leg Raises x 30 IC
Pickle Pointers x 20 IC
Freddie Mercury’s x 20 IC
Oblique Crunches x 10 IC each side
Side Straddle Hops x 10 IC (to get us to 600 calorie burn)
Circle of Trust
We prayed for all those who are suffering in Mind, Body or Spirit. We asked God to bring those that we have lost into His loving embrace and welcome them home in Heaven. We thanked God for the gifts that he gives us. We prayed for the strength to continue to fight the good fight every day and to be the Leaders that this world so desperately needs.
All of this was prayed in Jesus’ Holy Name…. Amen!!
Naked Man Moleskin
A special thank you to everyone that came out today and for pushing themselves HARD so that we could meet the goal of 600 calories burned. I hope you enjoyed the workout!
Until next time (which just so happens to be tomorrow at The Outpost)…
Rusty… OUT!!