DATE | Wed, May 1, 2019
AO | Founders
BEATDOWN | 18:00-18:45
HDHH | 18:46
WEATHER | 55° F and cloudy
Q | BasicBro
Bald Eagle, DM, Gravy, Radio, and BasicBro (Q)
MAY WE PLEASE HAVE ANOTHER?
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. Stretch | Hold each for 10: Touch toes straight down | Wide stance – touch left, touch right
2. Stretch | Arms right across chest, left across chest, each overhead, bent at elbow
3. Arm Circles x10/ea., IC | Forward, backward, seal claps, overhead
4. Squats x10, IC
5. Stretch | On one leg, pulling the other up to your 6
Q announcement: Each PAX will be required one time, during any exercise, to ask the Q, “BasicBro, may we please have another?,” upon which everyone will repeat said exercise or circuit in part or in full (upon Q’s discretion, based on time). For any PAX who do not ask the question using their manners, all PAX will earn extra credit at the end of the workout (5 burpees per ea. PAX who didn’t ask, but that exercise isn’t revealed unless needed).
1. Run around Founders
Divide PAX into two groups | Group 1 runs around Founders (the entire block) | While Group 2 does SSH until everyone from Group 1 returns | Plank while waiting for the 6
2. Mosey to under the overpass along Cherry St SW (directly across from The Intersection)
Divide PAX into two groups | Group 1 Bear Crawls to end of parking lot and lunges back | While Group 2 does LBC’s until everyone from Group 1 returns | Plank while waiting for the 6
*Radio politely asked for another, so we all Bear Crawled together one more time.
3. Mosey to the parking garage on Cherry at Commerce
1 PAX at a time runs the garage’s stairs to the top and back down | While all other PAX repeat a circuit of Squats x10 into Mountain Climbers x10 until said solo PAX returns | Rinse and repeat until all PAX have ran the stairs (double-up PAX climbing the stairs if pressed for time)
*Bald Eagle politely asked for another, so YHC allowed each PAX to choose between another round of stairs or exercises. 4/5 chose the stairs.
*Gravy also politely asked for another, so YHC allowed each PAX to choose between another round of stairs or exercises. 5/5 chose the stairs.
4. Mosey to the playground at Heartside Park
Separate PAX into 3 groups, with at least 1 at each station: 1) monkey bars, 2) benches, and 3) a different set of benches
1-2 PAX at the monkey bars set the pace: Pull-ups x5 (modify by hanging for 10 seconds) | While the rest of the PAX are divided between doing Derkins and Dips until they’re relieved by each preceding group (Pull-ups relieve Derkins, Derkins relieve Dips, and Dips go to Pull-ups) | Rinse and repeat until all PAX have completed all 3 exercise stations
*YHC demanded another round of this circuit.
5. Mosey back to Founders
*One PAX did not use his manners during the workout, so all PAX did 5 Burpees in his honor.
Count-O-Rama | Name-O-Rama | Announcements | Word of the Day
Anniversary workout, Bald Eagle’s party, GrowRuck announcements
Motivation: I’m a fan of adventure and manners, both unlock opportunity—while being hidden in plain sight, and build character.
Influencing the next generation one pumpkin-spiced latte at a time,