DATE | Thursday, January 23, 2020
AO | Hospital Hill
BEATDOWN | 0530-0615
WEATHER | 31 Degrees | 65% Humidity
Q | MAD COW
Pre-Blast | 1.22.20

During this morning’s speed ruck, the 5 PAX did some exploration in preparation for my Q tomorrow. That said, I don’t know what we’re doing, but its always GOOD.

HC in the thread below. Peace & Love.

PAX: 13

Hasselhoff, Forrest, Basic Bro, Bald Eagle, Crosswalk, Steam Roller, Less, Cuddle Buddy, Pit Boss, Snoop, Kraut, Splitter & MAD COW (QIC)

5 Core Principles: Are free of charge, Are open to all men, Are held outdoors, rain or shine, heat or cold, Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary, End with a Circle of Trust

F3 Bono’s (F3 ENC Crossbones) – Disclaimer: Welcome to F3 Nation. We are a free, peer-led workout, which means that even if you think I look like a stud, I am not a professional. I have no training nor certification. This will be difficult, and I recommend you get in your car and go home. Or you can modify as needed and watch out for your brothers beside you. We leave no man behind, and we leave no man where we found them. Aye?

WARM-o-RAMA

Stretch
Run to the Pearl / Ionia Parking Ramp

THE THANG

Paula Abdul – Run up 2 ramps of a parking deck, run down 1 ramp – continue until you reach the top.

(4x) Happy Jacks (IC) – 5 SSH’s followed by 2 Jump Squats

Elevens – An exercise in which you start with 1 rep of one exercise and 10 reps of another exercise, then add one additional rep to the first exercise and subtract one rep from the second. The sum must always add up to 11. We used the parking ramp as increased motivation. Start with 1 Burpee and 10 Merkins, then 2 Burpees and 9 Merkins, then 3 and 8 etc. until you do 10 Burpees and 1 Merkin (the Pax continued until 5 burpees and 6 merkins).

No Surrender Indian Plank – The entire PAX holds the full plank position. Starting in the down/rest position, Q gives the “up” signal and everyone assumes the full plank. The PAX at the rear then completes 5 no-surrenders, returns to the full, up, plank position, and gives the “down” signal. After a brief (approx. 5 second) rest, Q again gives the “up” signal, and the next PAX completes their no-surrenders. This continues until everyone had completed their no-surrenders.

Bernie Sanders – Find the tallest hill you can (LYON ST) and traverse it from bottom to top while running backwards. You’ll find the quads you never had and all the while feeling the BERN.

Mary:

Hands of Time – PAX on their 6’s, heads in the center with legs out. PAX hold legs 10” off the ground with hands under your rear. One PAX at a time in a wave like motion counts off aloud as they hold 1,2,3, etc around the circle until finished (Pax counted to 180).

Count-O-Rama
Name-O-Rama
Announcements

HDHH – Hump Day Happy Hour is open for February.

Black Ops – Defined as an off the books (OTB) workout.

Q School starting the last Saturday in February during coffeeteria.

Prayer

This ain’t a song for the broken-hearted
No silent prayer for the faith-departed
I ain’t gonna be just a face in the crowd
You’re gonna hear my voice
When I shout it out loud

It’s my life
It’s now or never
I ain’t gonna live forever
I just want to live while I’m alive

My pleasure gentlemen,

MAD COW