The Hightower

As the Nation knows, F3 Grand Strand lost Jacob "Hightower" Hancher this past weekend while he was serving as a Myrtle Beach Police Officer. End of Watch: 10/03/20. We honored him with a full workout, and this is a part of it, based on a very fitting Bible verse: Matthew 5:9 - "Blessed are the peacemakers, for they will be called children of God."

Here are the 5 exercises, each done for 9 reps:

1. Burpees

2. Bodybuilders (a burpee with a plank jack)

3. Triple Merkin Burpees (a burpee with 3 hand-release merkins)

4. Triple Jump Squat Burpees (a burpee with 3 jump squats)

5. Combining them all: Triple Merkin, Triple Jump Squat Bodybuilders (a burpee with 3 hand-release merkins, a plank jack, and 3 jump squats)