DATE | Tuesday, March 10, 2020
AO | The Stairs
BEATDOWN | 0530-0615
WEATHER | Low 30s, wet (rain had just tapered off)
Q | BasicBro

Pre-Blast | (Y)our (H)umble (C)orrespondent has the Q tomorrow at 0530 @ The Stairs. Yeah, I know I’m early by a day, but we’re going to work out in 3’s and 11’s to my favorites from a certain band’s catalog. No coupons, but our 3 trips up the stairs (on your own) will be ruck-friendly if you want that extra credit. Please HC in the thread below if you’re Down.

Please HC in the thread below if you’re Down.

PAX: 11
Bald Eagle, Cuddle Buddy, Forest, Fresh Cream, Gravy, Kraut, Mad Cow, Soccer Mom, Splitter, Training Wheels, and BasicBro (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

Various Stretching
Demonstration of each exercise of The Thang

THE THANG

Evolution 1

  • Paul Abdul up the stairs, then at the top:

    • Merkins x11

    • LBC’s x11

    • Dips x11

  • OYO to the bottom of the stairs, then to the graffiti wall for SSH’s x11

Evolution 2

  • Paul Abdul up the stairs—3 flights up/2 down, then at the top:

    • Merkins x11

    • LBC’s x11

    • Dips x11

  • OYO to the bottom of the stairs, then to the graffiti wall for SSH’s x11

Evolution 3

  • Paul Abdul up the stairs—2 stairs up/1 down, but modified for time, then at the top:

    • Merkins x11

    • LBC’s x11

    • Dips x11

  • OYO to the bottom of the stairs, then to the graffiti wall for SSH’s x11

MARY

  • Plank while listening to “Down.” Q calls “Elbows,” “Hands,” “Left Arm,” “Right Leg,” etc. at random, at which time pax hold plank in that position (w/ or w/out that limb raised) until we do a Merkin each time the song says, “down.”

Count-O-Rama
Name-O-Rama
Pick Up the Six: Your Q forgot to do this, apologies

Circle Of Trust

Announcements: Tough-Light this weekend, HDHH, Mar. 25 @ Fowling, Brew Ruck, QSchool
Lyrics from Down

One cliché IPA at a time,
BasicBro