December,18 2019
AO , The Calder,
BEATDOWN | 0530-0615
WEATHER 18 and Cold and windy
Q Forrest

Pre-Blast Bring your coupons for a Bone Chiller


PAX: 2 in attendance
]
Mad Cow and Forrest

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. SSH, IC (in cadence),x25

  2. simple stretches

  3. warm up/cooldown , lap into ice cold wind. Afterward grabbing coupons and heading underground.

THE THANG;

  1. Ran down stairs bear crawled up ramp,43/ SSH in cadence

  2. Ran down stairs bear crawled up ramp,54 /Squats with coupon in cadence

  3. Ran down stairs 2 levels down bear crawled back up both levels ,30 wide arm Merkins in cadence

  4. Ran down stairs 2 levels crab walk up/bear crawl up,42 lbc”s in cadence

  5. Ran down stairs 2 levels ,Big mosey lap around inside perimeter of parking garage, Ran back to do 50 coupon curls

  6. Ran down stairs back up for 15 Burpees ,Oyo

MARY (cool-down/core/stretch exercises)

  1. 15 American Hammers in cadence

  2. 20 Flutter kicks in cadence

  3. By the numbers : The Calder; 43Ft tall,54ft long,30Ft wide,42 TONS,50 Yrs.old Total cost $134,000”s

End of Workout

Circle of Trust (CoT)
[The terminating stage of each workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man. A Core Principle of F3Nation.]

  • Count-O-Rama [The Q leads the CoT, and commands its start, but counts himself last. You don’t write anything here.]

  • Name-O-Rama [The Q commands its start, but names himself last. You don’t write anything here.]


    Discussed how realevent life is and how decisions one makes can impact your life;

Forrest I’m out; Andrew Stewart