Spike Hill Revisited!
YHC grew up not far from this park, and used to sled down this hill when he was young. The ACME right across the way is within sight of YHC’s childhood house, so lots of memories of this area. YHC was trying to create some new memories – muscle memories maybe – by taking the PAX on a table to wall to hill and back again beatdown!
Conditions : lower humidity, and great morning.
Q : Spike
Beatdown : 6 PAX
DISCLAIMER : was heartily given, just to remind everyone why we were there!
Warmup :
- 10x side straddle hops – IC
- 10x arm circles – IC
- 10x Chinooks IC
- 10x Michael Phelps IC
- 10x Daisy Pickers – IC
- High plank into “best stretch ever / Dial-Up stretch” right foot / left foot 10 seconds each.
- 10x Abe Vigodas IC
- 10x plank jacks IC
Mosey to Manavon Street Park (0.3 miles)
The Thang :
At the Picnic Tables, stations for each table :
- Picnic Table 1 : incline merkins (Irkins)
- Picnic Table 2 : step ups
- Picnic Table 3 : decline merkins (Derkins)
- Picnic Table 4 : dips
The PAX on the decline merkin table perform 20, counting the reps out loud.
Once 20 completed, everyone moves to the next table.
Everyone gets one round through, then mosey to the Wall
Round 1
20 of each exercise at the tables, then 10 seconds x 6 pax = 60 seconds BTTW, then 10X People’s Chair with arm presses, mosey to the bottom for flutter kicks 20 IC
Bernie Sanders to the top of the hill
Mosey back to the tables.
Round 2
18 of each exercise at the tables, then 8 seconds x 6 pax = 48 seconds BTTW, then 8X People’s Chair with arm presses, mosey to the bottom for Big Boy’s 18 IC
Bernie Sanders to the top of the hill
Mosey back to the tables.
Round 3
16 of each exercise at the tables, then 6 seconds x 6 pax = 36 seconds BTTW, then 6X People’s Chair with arm presses, mosey to the bottom for Heels to Heaven 16 IC
Bernie Sanders to the top of the hill
Mosey back to the tables.
Round 4
14 of each exercise at the tables, then 4 seconds x 6 pax = 24 seconds BTTW, then 4X People’s Chair with arm presses, mosey to the bottom for V-Ups 14 IC
Bernie Sanders to the top of the hill
Mosey back to the tables.
Round 5
12 of each exercise at the tables, then 2 seconds x 6 pax = 12 seconds BTTW, then 6X People’s Chair with arm presses, mosey to the bottom for E2K 12 IC (each side)
Bernie Sanders to the top of the hill
Mosey back to the tables.
At this point, the PAX were “feeling the Bern!” quite nicely.
On the bench, inclined wife pleasers 10X IC
Superman swims (10X IC)
Side ab work (10x IC Each side)
Mosey back to the Flag (0.3 miles).
Count-o-rama : 6
Great having Downrange PAX Patches from F3 Lanco joining us!
Announcements : / Circle of Trust / Closing Prayer
As always, it is an honor to lead the men of F3 Valley Forge!