Conditions: It was a cool, sunny and dewey start to the beatdown at the Grill in beautiful Hamburg.
YHC celebrated his 1yr anniversary of F3 on this day and wanted to guest Q at the place where it all started for him. YHC was also late by one minute to the circle, which meant all PAX owed 10 interest burpees at the end of the workout.
Warm-a-Rama: All exercises were performed for 15 reps IC with the exception of the first exercise.
1. Jog 1/3 of a mile around the field
2. SSH
3. Plank Jacks
4. Side Lunges
5. Mountain Climbers
6. Squat to Imperial Walker
7. Merkins
8. Abe Pagodas
9. Parker Peters
”Thang:” Five round, six exercise tabata style circuit for 40 seconds on and 20 seconds “off” (recovery exercises of mountain climbers and imperial walkers). This was followed up with with at 4-5 exercise 5-1 ladder with isometric hold between each rung of the ladder.
Round 1: Squat pulses/Merkins (Merkin to Downward Dog)/Rolling Low Plank/Single Leg Bridge each leg/Hollow Body Hop.
Round 2: Squat hold for 20 seconds and squats for 20 seconds/Alternating Single Leg Merkins/Rolling Plank with Hip Dip/Low Lunge Lift on command each leg/Hollow Body Hop with four quick hops and one quick jump.
Round 3: Squat hold x20 seconds and Drop Squat x20 seconds/Alternating Single Arm Raise Merkins/Rolling Plank with Reach Through/Seesaw Lunge each leg/Single Leg Hollow Body Hops x20 seconds each leg.
Round 4: Squat hold x20 seconds and Squat Jumps/Hand, Elbow, Shoulder Tap Merkin on command/Rolling Plank to Hip Abduction/Courtesy Lunge to Side Lunge each leg/Traveling Hollow Body Hop.
Round 5: Run in place between each exercise during the 20 second rest: 2 Squats and 1 Squat Jump/Bear Crawl Merkins/Rolling Plank with Inner Knee Tuck each leg/Lunge Jump with Front Leg on each leg/Single Leg Traveling Hollow Body Hops on each leg x20 seconds each.
Merkins/Squats/Lunges/Side Plank Hip Dips/5-1 with 5, 4, 3, 2, 1 second hold between each rung.
Mary: A few yoga exercises and 10 interest Burpees.
Count-a-Rama: 4
Name-a-Rama: See below
CoT:
1. Praise for the birth of Beakers soon to be granddaughter
2. Prayer for Pork Chop’s health and continued faith and hope in God
3. Prayer for YHC new relationship