SH8s

Disclaim

COP – Sugar

YHC recycled an Ironhorse beatdown called KC8s named after exercises performed at King’s Common, but in this case changed the name to SH8s for this beatdown was at Science Hill (the Range).  The number 8 is featured throughout, but there was mumblechatter whether 8 represents a number of moderation.  Everything is ok in moderation including SH8s.

Warm-up

Motivators from 7

TTT 10 IC

Imperial Walkers 10 IC

LBAC 10 IC

Overhead claps 10 IC

LBAC reverse 10 IC

The Thang

Mosey to Science Hill terraced parking lot.  Pair up for the KC8s.  First PAX runs up the 2 flight of stairs and performs 8 burpees and returns while second PAX performs the following exercises AMRAP.  Flapjack.  Rinse and repeat for 8 rounds.

1. Flutter kicks
2. Flying Nuns
3. Merkins
4. American Hammers
5. Squats
6. Plank
7. Heals to Heaven
8. Mountain Climbers

Most PAX made to 7, so we finished with two rounds of 8 burpees instead of Mary

Mary

No Time

 

Announcements

The Murph on July 4^th.  F3 Dads later this month.  Check Slack for details.

COT/Prayer

Swamp – prayer to faithfully teach God’s Word to his children

Spam – church member’s family evacuating from the hurricane

Dopey – leading mission trip to Ecuador