9 pax packed the Epicenter (so close to double digits) for a nice little #beatdown at the hands of YHC. YHC gained a reputation for always hitting #HeartbreakHill back in the day so it was on the agenda along with a tour of some of the other sites of the Epicenter. YHC also had a few “new” exercises to unveil. Looked good on paper so lets see how it goes when it is gametime! Let’s do this!

COP

SSHx30IC

Merkin (5) Indian Run around to HeartBreak Hill

The Main Thang

8min AMRAP’s on HeartBreak Hill

#1 10 Merkins at Bottom, Broad jump to Top, 10 Mountain Climbers, Run Down…….Repeato

#2 20 Flutter Kicks at Bottom, Bear Crawl to Top, 10 StarJacks, Run Down……Repeato

Mosey to the Center of the Epicenter

NEW EXERCISE ( I can’t say I came up with this but I saw it in Men’s Health and thought we should give it a try)

8 min AMRAP

Merkin Wall Ups x 10, 20 Dips, 20 Step-ups on picnic tables….Repeato

Mosey to #Coupons and line up at soccer field

9 min AMRAP

Curlsx20, Kettlebell swingsx20, Bent-over Rowsx20 run across field and back…..Repeato

Mosey Back to Shovel Flag

COT

Count-o-rama, Name-o-rama, Prayers

Announcements

NMS

Shenanigans started right off the bat as the SSH’s had pax moving all over the place while Polly stayed amazingly in one spot.

The pax were extremely glad to head back over to #HeartbreakHill. So much fun was had that YHC modified the plan and went for 2 rounds of AMRAP.

The AMRAP’s may have been off slightly on time always adding more…like the time YHC waited and called time right after Meatloaf got on the ground for FlutterKicks. Yeah……that was really past time but just wanted to do it. In typical Meatloaf fashion he did the reps anyway!

StarJacks were a #CrowdPleaser and really tested the coordination of the pax. We may have looked like idiots but it sure did get the legs pounding after bear crawling up.

The new exercise currently named Merkin Wall-ups for F3 purposes was another #CrowdPleaser. I must admit it came from Men’s Health and the pax were calling for me to cancel my subscription. Definite #gamechanger and not your typical merkin.

While we covered a lot of ground at the Epicenter today, there were still areas we missed. Next time……

Nice work today by the pax. It seemed like a good total body 3beatdown when all was said and done. #tclaps to the pax! Thanks for letting me Q…….until next time! Aye!