HMP – Ring of Jacobs Fiery Ladder

HMP – Ring of Jacobs Fiery Ladder

Date: 12/27/2019

AO: HMP

PAX: Waterboy, Putty, McFly, Big Sky, Gen-X, Busted Grill, Green Thumb, Fixer Upper, Trump, LETC, Goat, 

QIC: Steak Knives

The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

  1. Workouts are always free
  2. Are open to all men
  3. Held outdoors, rain or shine, heat or cold
  4. Lead by men who participate in the workout in a rotating fashion, with no training or certification needed. 
  5. End with a COT.

—————————-

Warm-o-Rama 

SSH IC x 30

15 Windmills IC

15 Imperial Walkers IC

20 Gravel Pickers IC

—————————-

Thang 1:

Ring of Fire

Run the outer loop of HMP stopping at each park bench.  Add an exercise each time until we get to the 6th bench.  Subtract 1 from each bench after completing the exercises at the 6th bench.

  1. 10 Merkins
  2. Add 10 Sumo Squats
  3. Add 20 single count Mountain Climbers
  4. Add 10 4-count American Hammers
  5. Add 10 Burpees
  6. Add 10 Crunchy Frogs
  7. Subtract 10 Crunchy Frogs
  8. Subtract 10 Burpees
  9. Subtract 10 4-count American Hammers
  10. Subtract 20 single count Mountain Climbers
  11. Subtract 10 Sumo Squats
  12. End with Bat Wings – 20 forward arm circles, 20 backwards arm circles, 20 Seal Claps, 20 overhead claps (all 4 ct IC)

—————————

Mosey to tennis court parking lot

—————————

Thang 2:

7’s

Gas Pumps

Bobby Hurleys

—————————

COT: prayers to Fixer Upper’s BIL and his 3 2.0s after recently losing his wife to cancer.  

SMACK TALK!

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