EMOM Beatdown - F3 Highlands May 21, 2020

• When: 05/21/20
• QIC: Powerball
• The PAX: Snowsuit, Snape, KleanUp, Kool-Aid, Dutch Boy, Powerball

Last night’s forecasters called for an 80% chance of rain at 6:30 AM and my preblast predicted 100% chance of high-quality exertion.  The resulting zero rain brought out six PAX and YHC believes the exertion forecast was met.

Extended mosey throughout the entire parking lot with butt-kickers, high-knees, and side-shuffles.

WARMARAMA:

Side-Straddle Hops, Hillbillies, Weed-Pickers, Windmills, and Mountain Climbers.  Added bonus of some side-to-side line jumps to get the heart-rate up.

THE THANG:

Today called for some EMOM (Every Minute on the Minute).  The PAX begin the number of reps of an exercise at the top of the minute and rest until the next minute begins.  This design easily allowed for safe and proper social distancing.

Circuit #1:

Min 1: 15 Burpees; Min 2: 30 Air Squats; Min 3: 20 Merkins

x 5

Mosey around the parking lot

Circuit #2:

Min 1: 20 Powerplanks; Min 2: 20 Lunges (10 each leg); Min 3: 20 Carolina Dry-Docks

x 5

Circuit #3:

Each PAX chooses their own circuit for one three-minute cycle.

MARY:

Low-flutters & Freddy Mercury’s

CLOSING PRAYER, included, but not limited to:

• Prayers continue for @Brinkley and his family.
• Prayers to be with those who are tirelessly working to find a vaccine.
• Prayers of overwhelming appreciation for those on the front line, risking their own wellbeing to take care of others and also those who continue to work in the service industry.
• Prayers to be with those who are faced with these tough-decisions.  May they do what is right, even if it may not be popular.

MOLESKIN

• To enhance the mumblechatter, YHC required each PAX to provide a “This or That” question and we rotated throughout the EMOM.  We learned a lot about each other, much of which will remain in our circle of trust.
• S/o to @snape for doubling-down AGAIN (he did the same on Tuesday).
• The transition to Phase Two no longer limits our workout number max to 10, which means Saturday’s Last Call is open for business.  @Dutch Boy has the Q.
• Check out Slack and make sure to participate in the democratic process of voting for the new time structure.
• It’s always an honor to lead this group.

Iron Sharpens Iron

Powerball