12 HIMs made their way out to Satan’s Hill this morning for the stolen by Handshake Ghost Flag workout planned for last weeks Q. Beautiful morning for some classic cinder block lifting and running up Satan’s Hill. Here is how it went down:
Warmup: Mosey to bottom of Satan’s Hill and back to the parking lot for SSHs, Dead Man Hang, Arm Circles Forward/Backward, Merkins, Freddie Mercuries
COP 1: Partnered up with each duo grabbing a cinder block. P1 performs # of exercise below, while P2 performs ab exercise of choice. Switch roles and take off running to the top of Satan’s Hill and back to the parking lot. 20 count after round 5 and switched to running down Satan’s Hill and back to the parking lot after ever exercise performed. Last round switched back and gave PAX the option to run up Satan’s Hill one last time or perform 12 Burpees. Exercises were as follows:
-50 Curls
-45 Dips
-40 Chest Press
-35 Overhead Press
-30 Goblet Squats
-25 Hammer Curls
-20 Skull Crushers
-15 Decline Merkins
-10 Anterior Raises
-5 Thrusters
COP 2: With 3 minutes left, TSG inquired about what exactly an Alabama Prom Date was. What better way to teach a newer PAX member than circling up for demonstrating and having them prove their ability to follow along! Also good prep for hopeful weekend activities for us. Performed 3 minutes of Alabama Prom Dates until time called.
Numbers & Names
Announcements – F3 10 Year Convergence Weekend: Happy Hour at Snuffs 9/20, Convergence 7 AM at Dogpile 9/21, Family Cookout 1 PM at Huguenot Park. See Slack for additional details
Continued prayers for families impacted by school shooting this week in GA.
Thanks for letting take the lead this AM fellas. Come out to Green Mile next Wednesday for a 9/11 Remembrance workout by YHC!