Dads do hard things

Date: 2026-06-22
AO: The Patriot
Q: Piano Man ,
PAX: Booking, Big Short, Lazlo, Piano Man, Wedding Singer, citrus, Prestige, Strange Brew, Malpractice FNGs: None
COUNT: 9
WARMUP: SSH, Imperial Walkers, Hillbilly, Moroccan Night Clubs, Michael Phelps; Cherry Pickers, Willie Mays Hays, Down Dog, WGS, CK THE THANG:
– Mosey to Amphitheater and REPEAT TWICE:
– 20 step ups (IC)
– 20 derkins
– 10 box jumps
– 20 dips
– COUNT OFF BY TWOS and Mosey to circle at bottom of 30th St Hill – One group runs the hill
– Other does sets of:
– 9 merkins
– 9 squats
– Repeat 3x
– Mosey through Rock Spring Park to Little Falls Rd
– 6 burpees
– In 2 groups: Hill repeats to top of KOC Hill and back with: – 20 flutter kicks (IC)
– 20 shoulder taps (IC)
– Mosey to top of KOC Hill
– 20 Bulgarian split squats (10 each leg on fence)
– Mosey to bottom of Harrison hill (at Little Falls)
– 20 reverse lunges
– Mosey to Chestnut Hills Park
– 9 burpees at top
– Mosey to back Football Field through Chestnut Hills Park
MARY: Light stretch led by Wedding Singer
ANNOUNCEMENTS: See Channels
COT: Fatherhood can be a grind, kind of like this beatdown, and it definitely has its ups and downs, kind of like the hills we just ran, but it also goes by quickly. Just a few years ago, I was taking my daughter to preschool over at Rock Spring, and now she’s about to go into fourth grade. YHC endeavors to be more present in his kids lives, to serve as a positive role model, and to enjoy the ride.