March 17, 2020


DATE | Tuesday, March 17, 2020
AO | The Stairs
BEATDOWN | 0530-0615
WEATHER | 37 and Cloudy
Q | [Gravy

Pre-Blast | Who wants some social distance at The Stairs Tuesday? HC. Bring a coupon!

PAX: Forrest, Mad Cow, Dapends, Gravy

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 began with 25 SSH’s IC, bent over stretches, and a reverse plank

PAX John Cusacked Coupons to the base of the stairs, then carried coupons up the stairs, maintaining distance one set of stairs between each PAX.

THE THANG

In the spirit of six foot distance, exercises were performed in sets of 60 OYO

60 /60/60: Alternating Merkins (on the coupon, split-level), Blockees, Bulgarian Split Squats

Each Pax split the sets however he wanted, and with each switch from one exercise to another, run to the yield sign and back.

After all sets were completed PAX moseyed one lap around Coit park.

PAX were given a choice of 60 bent rows or 60 coupon curls, then proceeded back to the AO and finished off with 60 LBCs.

End of Workout

COT: Today’s workout was designed with this lesson in mind – there will be times when you feel exhausted and may want to quit. Remember even when you feel like you are doing it alone, you’re alone together with a lot of other leaders in the same position.

Lead well, serve well, don’t quit.

  • F3-specific Announcements: Leadership is deciding what to do about scheduled workouts during Pandemic 2020. PAX are encouraged to stay safe and use personal discretion in contact with others.

Lead well,
Gravy