DATE | Thursday, January 9, 2020
AO | Hospital Hill aka The Thunderdome
BEATDOWN | 0530-0615
WEATHER | 20°, and windy
Q | Kraut

Pre-Blast | 01.08.20 “‘IF THERE IS NO STRUGGLE, THERE IS NO PROGRESS’ – Frederick Douglass I have the Q tomorrow morning at the GRCC Track. This workout will be hard. If you are looking for the easy road, stay in bed. If you are looking for warmth and comfort, stay in bed. But if you are looking for growth, progress, and excellence, meet me in The Gloom. Coupons are required. This workout is highly scale-able; do not stay home because this is a coupon workout. Want more? Bring a ruck or weighted vest, I will. HC below, and join me in The Thunderdome.”

PAX: 16
Roid Rage, Steamroller, Bald Eagle, Mad Cow, Forrest, Anastasia, Splitter, Cuddle Buddy, Less, Gravy, Soccer Mom (F3 KC), Soft Spot, Snoop, Dapends, Rehab, Kraut (QIC)

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
Pax Moseyed around the track so YHC could explain the pain stations for this mornings beatdown

THE THANG

YHC had become aware of the fact that several pax had purchased sandbags during the GORUCK Holiday Sale, so it was time to put those bags to work. I contacted each of them seperately do they didn’t know I was asking all of them to bring their bags. 10+ sand bags totaling more than 450lbs were brought to the beatdown, in addition to the requirement of one coupon per Pax and rucks if desired (5 were brought)

Eight pain stations were set up around the field. Fortuitously, we had 16 pax, so they numbered off and partnered up. The structure of the beatdown was as follows:

  • Pax meet at The Thunderdome (Circle up at the center of the field), hold plank for the six

  • Q rolls a die, the result determines the number of exercises that the Pax do in cadence at The Thunderdome

  • Pax mosey to a pain station. Exercises and number of reps were posted on signs at each station. Do the work and mosey back to The Thunderdome

  • Rinse and Repeat, rotating through pain stations clockwise after each group exercise. Think of it like a wagon wheel where the group work happens at the hub, the pax mosey the spokes, and the pain stations are on the wheel. Pax are rotating around like the wheel is turning


QIC+09JAN2020.jpg

The pain stations are listed below, with the number of reps or exercise for each round listed after:

  1. Sandbag Toss: Shoulder Carry, Front Carry, Underhand Toss, Overhand Toss

  2. Freddie Mercury: 10, 12, 16, 20

  3. Dead Lift: 6, 8, 10, 12

  4. Coupon Curls: 6, 8, 10, 12

  5. Coupon Carry: In Front, One Hand Farmer, Overhead, Two Coupon Farmers

  6. BBS: 10, 12, 16, 20

  7. Sandbag Lift (Put the bag on a ledge at shoulder height, then take it down): 6, 8, 10, 12

  8. Overhead Press: 6, 8, 10, 12

In the center the following exercises were done in between each pain station:

  • Round 1: SSH x Number shown on the die

  • Round 2: Merkins x Number shown on die

  • Round 3: SSH x 2 times number on die

  • Round 4: Burpees x Number shown on die

Three total rounds were completed, and pax were instructed to go to their least favorite pain station and complete the Round 4 work for the end.

End of Workout

Circle of Trust (CoT)

  • Count-O-Rama

  • Name-O-Rama

  • F3-specific Announcements

    • Welcome back to Roid Rage and congratulations on the 2.0

    • Anastasia has his VQ on Saturday!

  • Ball of Man (BOM)
    “If there is no struggle, there is no progress. Those who profess to favor freedom, and yet depreciate agitation, are men who want crops without plowing up the ground. They want rain without thunder and lightning. They want the ocean without the awful roar of its many waters. This struggle may be a moral one; or it may be a physical one; or it may be both moral and physical; but it must be a struggle. Power concedes nothing without a demand. It never did and it never will.” – Frederick Douglass

Kraut – Out