DATE | Sat, Dec. 14, 2019
AO | The Zoo
BEATDOWN | 0530-0615 [or 0700-0800]
WEATHER | Mid-20s°, and cloudy
Q | BasicBro

Pre-Blast | 12.13.19, 6:46 am
@channel In my entire life, I’ve never had a six-pack that I couldn’t drink. I have the Q tomorrow at The Zoo, and I’m about to change that. The Thang is TUMMY TUCK, and all HC’s get one for free.

Heads up: It will be core and upper-body focused, with running at your own pace. You’ll also have to be on your 6, so dress accordingly. Regardless, during this time of year, it’s worth considering adding a bottom layer for said 6 and general extra wenis insulation.

*Coupons required.

And, after the workout, if there’s at least one PAX who would like to join me, I’d like to propose going to Logan’s Alley for a beer (or drink of your choice). They do have dive bar coffee and a breakfast menu. Otherwise, coffeeteria at Ferris as usual.

PAX: 11

Bald Eagle, Less, Roid Rage, Max Cow, Hank the Tank, Forrest, Raplhie, Gravy, Soft Spot, Dapends, BasicBro (Q)

5 Core Principles: Free of charge | Open to all men | Held outdoors, rain or shine, hot or cold | Led by men who participate in the workout in a rotating fashion with no training or certification necessary | End w/ a Circle of Trust

Disclaimer: This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. The most important thing is that you don’t get hurt, and that you finish. Remember, the workout should be you vs you.          

WARM-o-RAMA (Offer demonstrations for everything we instruct.)

  1. Stretching

    1. On you 6, lie long, with arms and legs stretched out on the ground—point toes up at you, then down

    2. Knees to Nipples: On your 6, gently pull your left knee up to your chest and point it at your left nipple, hold for 10, then rotate it to point at your right nipple, hold for 10. Flap Jack.

    3. To the parking lot curb: Put your left heel on the curb with leg locked and standing straight up with right leg locked, too. Lean slightly forward until you feel your left calf stretch and tilt your hips back and up to deepen the stretch. Hold for 10. Flap Jack.

    4. To the picnic tables: Sit with right leg planted at a 90° angle and cross your left leg over your right knee (like a cliché guy pose). With a tall, straight back, gently lean over your crossed left leg using the natural, yet soft weight of your body, to push your left knee down, stretching your lower back. Hold for 10. Flap Jack.

  2. Motivators, IC, down from 5

THE THANG

  1. Key things to remember throughout the workout:

    1. Form over speed

    2. Keep abs engaged, tight

    3. Keep back straight and protected

  2. Mosey around the park to point out each station and demonstrate each exercise.

  3. 5 pain stations (but 6 exercises) around the perimeter of the park. The goal is for each pax to do 5 rotations/laps, in order, with decreasing reps after each full rotation/lap.

  4. 1st lap = all exercises: 30 reps. 2nd lap: 25 reps. 3rd lap: 20 reps. 4th lap: 15 reps. 5th lap: 10 reps.

    1. Station 1: Deep Merkins between/using 2 coupons as your base

    2. Station 2: LBC’s

    3. Station 3 (both at the new playground):

      1. Pull-ups, using the chains from the swings as your bar, lying underneath with feet outstretched on the ground

      2. Knerkins (do these first if you’re waiting for an available swing)

    4. Station 4: LBC’s

    5. Station 5: Dips (on picnic tables)

  5. Rinse and repeat 4 times with decreasing reps after each full lap is completed.

  6. If you finish before the 6, get back in line and finish with him.

MARY

  1. Plank circle: Hold plank, with each pax counting around the circle until 30, recover. Rinse and repeat until Q calls it.

  2. LBC’s, IC, until Q calls it.

  3. BasicBro’s PT stretch routine:

    1. Knees to Nipples

    2. On your 6, knees bent with feet at your butt, arms out to your sides, and lower back flat on the ground: rotate both knees down to the left and then down to the right with controlled movements, IC, until Q calls it.

    3. On your 6, knees bent with feet at your butt, arms on your pelvis, and lower back flat on the ground: rotate left knee about half-way to the ground and back in a controlled movement, Flap Jack to right knee, IC, until Q calls it.

    4. On your 6, lower back flat on the ground (as much as possible), arms outstretched at your sides, and knees in a fetal position on the ground to your left: while looking at your right hand the whole time, rotate it straight up in the air and stretch it over to your left foream, IC, until Q calls it. Flap Jack to right side, rinse and repeat.

End of Workout

Circle of Trust (CoT)

  • Count-O-Rama

  • Name-O-Rama

  • F3-specific Announcements

    • Christmas party + clothes donation, Dec. 21

    • Accountability of HC’s on Slack

    • HDHH new structure (Mad Cow owning Jan)

    • Inclement weather is Q’s call to relocate the workout AFTER starting at the sanctioned AO

  • Ball of Man (BOM)

    • BasicBro reuniting with his sister

Influencing the next generation one cliché IPA at a time,
BasicBro