DATE | Saturday February 8, 2020
AO | Zoo
BEATDOWN | 0700 – 0800
WEATHER | 25 Degrees and light snow
Q | Hasselhoff

Pre-Blast | 01.29.20 Good morning gentlemen!  I have the Q tomorrow at the zoo.  The theme of tomorrow is you vs you.  Who is ready to get something done in the gloom?

PS Coupons are required

PAX: 12
 Hasselhoff, Mad Cow, Forrest, Cuddle Buddy, Less, Basic Bro

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.      20 SSH (IC)

2.      Mosey lap

THE THANG

1.      It was a DORA with a twist.  We split up with partners, with one person doing AMRAP exercises for 5-7 minutes.  The other person ran around 50-75 yards in any way they choose (bear crawl, sprint, crab walk, backwards, etc.)

2.      Exercises included: Derkins, Squats, Curls, BBS, Calf raises, American Hammer, Skull crushers, SSH and Burpees.

MARY

1.      CORE-ivator: WW II sit-ups followed by Flutter kicks (4 ct) followed by American hammer (4 ct) in succession starting from 5 repetitions down to 1.

End of Workout

Circle of Trust (CoT)

Count-O-Rama

·         Name-O-Rama

·         F3-specific Announcements

o    Ralphie has the Q on Monday

o    Black ops rucking tomorrow

·         Ball of Man (BOM)

The Beaches are safe,
Hasselhoff