Heart rate Warfare

Preamble:

Short and sweet. All vets.

Warm-O-Rama:

Quick mosey around the parking lot. A few shuffles and some line work. Circled up for a few stretches.

The Thang:

After we warmed up QIC gave instructs for the first exercise.

1. Bear Crawl the width of the parking lot, 5 burpees, broad jump back, 10 burpees, lunge walk down again, 15 burpees, and then bear crawl back, 20 burpees. Sprints OR SSH & American Hammers for the 6

Then, we did a quick mosey to the baseball concession area

1. Dips & Derkins. Rep count was 10/10. Keep going until Q calls time. We did approx. 2.5 minutes for the first round
2. Step Ups & SSH. Rep count was 10 Alpha Ct / 30 SSH. We did approx. 2.5 minutes for the first round.
3. American Hammers & Leg Raises. Rep count was 10/10. We did approx. 2.5 minutes for the first round

Q called that the PAX go back to round 1 (Dips and Derkins). Continue.

1. Dips & Derkins. Rep count was 10/10. Keep going until Q calls time. We did approx. 1.5-2 minutes for round 2.
2. Step Ups & SSH. Rep count was 10 Alpha Ct / 30 SSH. We did approx. We did approx. 1.5-2 minutes for round 2.
3. Bonus Round! Squats & Monkey Humpers. Rep count was 10/10. We did approx. 1 minute.

Q called a walking 10 count back to the giant brick wall in the parking lot. Next up was 2 variations of balls to the wall.

1. Balls to the Wall. Get a partner. One partner does balls to the wall, the other runs the width of the parking lot. Repeat until each partner has spent 3 rounds on the wall.
2. Q called for PAX to all line up in the high plank position. 2 PAX on the far ends would run to the flags (approx. mid way of the width of the parking lot), do 5 perfect merkins, and run back. Rest of the PAX would do 10 seconds high plank, 10 seconds shoulder taps. Next PAX runs to the middle.
3. Last round, same format but this time PAX at the flags would do 5 perfect American Hammers and the “waiting” PAX would do 10 squats and 10 monkey humpers (repeat until running PAX returns)

COT:

ANNOUCEMENTS:

• Cross Ruck
  • 4/7, 5am-7am
  • Alpharetta UMC
  • Check slack for more info
• “Halpha” CSAUP
  • 4/21, 8pm-8am
  • 12hrs of Beatdowns!
  • Location = Rubicon (aka Wills Park)
• NLB just opened there store on Medlock!
  • Address = 6000 Medlock Bridge Pkwy, Johns Creek, GA 30097
• Spider has the Q at Bad Apple on 4/7. Good luck man!

PRAYERS:

• Dreamer: Good friend’s family turmoil
• Various injuries of PAX

Naked-Man Moleskin:

Gents –

What a honored to share the gloom with you. I truly appreciate the effort and community. Every week I’m grateful I got invited to F3. I pray for you often. May the Lord bless you and keep you in this Easter season.

Dream on