DATE | Tuesday, February 4, 2020
AO | Stairway To Heaven
BEATDOWN | 0530-0615
WEATHER | 34°, 77% Humidity
Q | MAD COW

Pre-Blast | 02.3.20 I have the Q Tuesday @ The Stairs. Bring a coupon. I’ll apologize in advance – I’m sorry that sucked. Let me know if you plan to attend by HC’ing in the thread below. SYITG.

PAX: 10 Forrest, Soft Spot, Snoop, Gravy, Cuddle Buddy, Roid Rage, Sex Panther, Bald Eagle, Kraut, MAD COW (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

  1. Leg Stretches

  2. Capri Lap

THE THANG

With coupon, head to the stairs and make your way to the top. At the top, the routine was explained:

  • Run to the Yield Sign; 10 SSH’s

  • Run back to your coupon at the top of the stairs for:

    • 10 Overhead Presses

    • 10 Bent Over Rows

    • 10 Curls

    • 10 Dips

    • 10 Squats

  • Make a trip down the stairs and then back up

Rinse and repeat until time is called.

FALSE FINISH – YHC thought to himself as we were heading back to the AO…We have plenty of time left, let’s make these men complete one more round. So, the PAX headed back up the stairs and then down to the AO.

MARY (cool-down/core/stretch exercises)

20 American Hammers (IC)

Circle of Trust (CoT)

  • Count-O-Rama

  • Name-O-Rama

  • F3-specific Announcements

    • HDHH is still available for February

    • Q-source study scheduled for the last Saturday of the month @ coffeeteria

    • Ski day with Lake Effect on 2/29 at Bittersweet

    • Bible Study Wednesday at MudPenny at 0630

    • Black Ops at The Calder Wednesday at 0515

  • Ball of Man (BOM)

    Quotes from Jocko:

    “I’m not saying 0430 is for everyone. But if your sleeping until 10 every day, get used to losing.”

    “Most things that never get done never get done because they never get started.”

As always, its a pleasure,

MAD COW