10 HIMs: Deep Dish, Stick Up, Ripple, Double Down (R), Jewel, Dynomite, NPR, Schlitz, Pickleball, Dry Rub (Q)
After the disclaimer we didn’t waste any time, alternating warm-up sets with Merkins. The pax then took a lap around the egg lawn, keeping a strong pace and knocking out sets of 10 copperhead squats in cadence at each of the 7 parking lots.
Then came the burpee test. 100 burpees as fast as you can—keeping good form. This was inspired by the book: Living With a Seal by Jesse Itzler (audible version highly recommended—lots of Q/ruck material in there). ALL 10 PAX FINISHED 100 BURPEES IN UNDER 10 MINUTES. Well done, men.
We then took a victory lap around the egg lawn, stopping in each of the 7 lots for sets of 10 reverse lunges, in cadence. Gave it all we had back to the flag, and then wrapped up with 120 reps of mary.
Warm Up
30 Side Straddle Hops
10 Merkins
20 Abe Vigodas
10 Merkins
15 Grass Grabbers
10 Merkins
Kendra Newmans
10 Merkins
Michael Phelps
Thang 1 – Egg lawn run with 10 squats at each of the 7 parking lots.
Thang 2 – Burpee Test. 100 Burpees in under 10 minutes.
Thang 3 – Egg lawn run with 10 reverse lunges at each of the 7 parking lots.
Mary
20 Merkins
20 Flutter Kicks
20 Gas Pumps
20 American Hammers
20 Second Plank Arm Raises
20 Big Boys
We finished with COT. Though we live in a world filled with turmoil from COVID, racial tensions, politics, etc., each of us have a lot to be thankful for, and it’s critical that we express that gratitude to ourselves and each other. Each of the High Impact Men around the circle shared one word of gratitude, and we spent a moment thanking God for our families, our country, our faith, our ability to work, our health, and F3.
F3 Louisville 