DATE | Sat, Feb. 1, 2020
AO | John Ball Zoo
BEATDOWN | 0700-0800
WEATHER | 30° and Cloudy
Q | Anastasia

Pre-Blast | Happy Friday Pax—I’ve got the Zoo-Q tomorrow. Remember that time you wanted to sleep in on a Saturday morning? Yeah, you’ll wish you were asleep! Show up if you dare! HCs only for those willing to endure the torture tomorrow. HC below and bring those coupons—SYITG!

PAX (11): Kraut, Hasselhoff, Steamroller, Cuddle Buddy, Ralphie, Forrest, Mad Cow, Less, Bullwinkle, Bald Eagle, Anastasia

Opening -Welcome to F3GR, regularly scheduled workouts for men that are (1) free of charge, (2) open to all men, (3) held outdoors rain or shine, (4) led by men who participate by leading in a rotating fashion, and (5) ends with a circle of trust.

Disclaimer: I am not a professional, I have no knowledge of fitness or injuries. Modify as needed to keep yourself safe.

Warmup
-Leg Stretching
-Cherry Pickers with a Back Clap
-Arm Stretching
-Motivator x8
-Mosey run

The Thang
Buddy up with one coupon between each pair. Partner #1 carries coupon above head and starts walking. Partner #2 does first exercise on the list and then chases down Partner #1. When he catches his partner, they swap: Partner #2 takes the coupon while Partner #1 does the same exercise. Repeat until all exercises have been done 5 times BY EACH partner. -5 K(B)urpees (50 per pair) -10 Outlaws (100 per pair) -15 B(M)erkins (150 per pair) -20 Easy (Big) boy Sit-ups (200 per pair) -24 Squats (240 per pair)

Cooldown
-Pickle pounder x20
-Pickle pointer x20

CoT (circle of trust) Count-o-rama, name-o-rama, announcements

Words of wisdom:
“I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.” -Kobe

-Anastasia