DATE | Saturday, March 7, 2020
AO | The Zoo
BEATDOWN | 0700-0800
WEATHER | 20 degrees, 87% humidity, crispy cold
Q | MAD COW
Pre-Blast | (Y)our (H)umble (C)orrespondent – YHC has the Q tomorrow at 0700 @ The Zoo. The workout is entitled ‘The Opener and Closer’. Please bring a coupon or ruck.
I will be leading a pre-ruck at 0530…4 miles. Open to anyone if you carry weight or not.
Please HC in the thread below.
Mad Cow 😡🐄 was pissed and took it out on 1️⃣3️⃣ pax w/ The Opener & Closer: shoulder-smokin’ overhead coupon holds, burpees, planks, lunges, squats, you name it. Also, 6” for 2 minutes is “long enough.” Shouts to our @F3LakeEffect brother @F3SubZer0 for showin’ up! #F3GR #F3Kzoo pic.twitter.com/XQ213JDNpl
— F3 Grand Rapids (@F3GrandRapids) March 7, 2020
Pre-Ruck PAX: 3 [Forrest, Sub Zero (F3 K-Zoo), MAD COW QIC]
PAX: 13 [Forrest, Steam Roller, Kraut, Snoop, Gravy, Basic Bro, Hasselhoff, Hank The Tank, Less, Ralph, Reboot, Sub Zero (F3 K-Zoo), 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
Various Stretching
25 SSH (IC)
Short Mosey
THE THANG
With your ruck / coupon:
Overhead Hold x 3 minutes; Upright Row x 20
Overhead Hold x 2 minutes; Upright Row x 10
Overhead Hold x 1 minute; Upright Row x 5
Bear Hug or cradle your ruck and perform:
Alternating lunges x 15; Squats x 15
Alternating lunges x 10; Squats x 10
Alternating lunges x 5; Squats x 5
Rucks on your back and perform:
Plank x 3 minutes; Burpees x 20
Plank x 2 minutes; Burpees x 10
Plank x 1 minute; Burpees x 5
Indian Run ~.70 miles
Mary:
50 Flutter kicks, holding ruck overhead; “6 inch hold” x 2 minute (ruck overhead)
50 Flutter kicks, holding ruck overhead; “6 inch hold” x 1 minute
Count-O-Rama
Name-O-Rama
Circle Of Trust
Growth is painful.
Change is painful.
But nothing is as painful as staying stuck somewhere you don’t belong.
We all know what we feel we deserve. Don’t settle.
Its a pleasure,
MAD COW