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.
- Workouts are always free
- Are open to all men
- Held outdoors, rain or shine, heat or cold
- Lead by men who participate in the workout in a rotating fashion, with no training or certification needed.
- End with a COT.
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Warm-o-Rama
SSH IC x 30
15 Windmills IC
15 Imperial Walkers IC
20 Gravel Pickers IC
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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.
- 10 Merkins
- Add 10 Sumo Squats
- Add 20 single count Mountain Climbers
- Add 10 4-count American Hammers
- Add 10 Burpees
- Add 10 Crunchy Frogs
- Subtract 10 Crunchy Frogs
- Subtract 10 Burpees
- Subtract 10 4-count American Hammers
- Subtract 20 single count Mountain Climbers
- Subtract 10 Sumo Squats
- End with Bat Wings – 20 forward arm circles, 20 backwards arm circles, 20 Seal Claps, 20 overhead claps (all 4 ct IC)
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Mosey to tennis court parking lot
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Thang 2:
7’s
Gas Pumps
Bobby Hurleys
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COT: prayers to Fixer Upper’s BIL and his 3 2.0s after recently losing his wife to cancer.
