DATE | Tue, Sept. 17, 2019
AO | The Stairs
BEATDOWN | 0530-0615
WEATHER | Low 60s, calm
Q | BasicBro
Pre-Blast | 8.14.19 via Slack
@channel I’ve returned from a terribly grueling week in Long Beach, and have the Q tomorrow at The Stairs. This will be a remiX of my last Q at Belknap Park/Lookout, so plan for that short 1/2-mile mosey after we take 2 steps forward and 1 step back (up The Stairs). No coupons required. HC’s, please and thank you.
Bald Eagle, Dapends, Forest, Gravy, Huggies (FNG, Gravy’s son), Kraut, Lennon (Huggies’ buddy), Mad Cow, Pit Boss, Pumbaa, Roid Rage, Sex Panther, Snoop, Steamroller, and 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 (given under the overhang at the library across the street from the track, due to rain): 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.)
Stretches down to each foot, IC, 10-count/ea.
Cherry Pickers w/ a Backclap, IC, x10
Imperial Walkers, IC, x10
Arm Circles, flapjack, Seal Claps, and Every White Girl at a Rap Concert (i.e., Overhead Claps), IC, x10
All pax to The Stairs
Merkins, OYO, x50
Ascend The Stairs, Paula Abdul style (2 flights up, 1 flight down), LBC’s at the top while waiting for the 6
Mosey to Belknap Park, top of the hill
Crab Walk to the bottom, LBC’s at the bottom while waiting for the 6
Bear Crawl up to the top, LBC’s at the bottom while waiting for the 6
Descend to the bottom, OYO, LBC’s, IC, x10
Reverse run up to the top, Merkins, IC, x10
Mosey back to The Stairs, Merkins, OYO, x50
Descend The Stairs, OYO, Paula Abdul style (2 down, 1 up), and back to the AO
Freddy Mercuries, IC, x30 (led by Roid Rage, thank you)
Count-O-Rama | Name-O-Rama | Announcements | Word of the Day
I hogged the word of the day, and shared the update about my back, MRI results, and that I’m going to have to modify to a large degree if I want to preserve my participation in F3. Bummer, sucks, but we need to listen to and take care of our bodies.
Influencing the next generation one cliché IPA at a time,