DATE | Saturday, May 30, 2020
AO | The Zoo
BEATDOWN | 0700-0800
WEATHER | 64F and Partly Cloudy
Q | Kraut

Pre-Blast | 05.15.20 “I’ve got the Q tomorrow!  There will be merkins, there will be coupons, you will probably not like me when it’s done.  Who’s in anyway!?’”


PAX: Some
Bald Eagle, Anastasia, Forrest, Dapends, Cuddle Buddy, Snoop, Basic Bro, FNG (Beowulf), FNG (Tony Hawk), MAD COW, Hasselhof, Gravy, Rehab, FNG (Cobra Kai), Hank the Tank, Ralphie, Kraut

Warm-o-rama:
25 SSH
25 Mountain Climbers
25 OH Claps
30 Seconds AMRAP Squats
30 Seconds AMRAP Merkins
30 Seconds AMRAP BBS
60 Second AMRAP Burpees

The Thang:
Mosey to the Hidden Hill
Pax were told to remember how many reps they did AMRAP during the Warm-O-Rama. They would complete a ladder up the hill repeating the same number of reps from the AMRAP session at the stops:

Routine:
Squats -> Run 1/3 up hill -> Merkins -> Back to base of hill
Squats -> Run 1/3 up hill -> Merkins -> Run 1/3 further -> BBS -> Back to base of hill
Squats -> Run 1/3 up hill -> Merkins -> Run 1/3 further -> BBS -> Run to top -> Burpees ->Back to base of hill
Squats -> Run 1/3 up hill -> Merkins -> Run 1/3 further -> BBS -> Back to base of hill
Squats -> Run 1/3 up hill -> Merkins -> Back to base of hill
Squats -> Pick up the Six

Mosey back to the AO, stopping for dips and derkins

Mary:

The F3 Deck of Pain. The Challenge was simple: correctly recite the F3 Nation Mission or Credo and the PAX only have to do a number card. Fail and the Pax do a face card.

The Mission of F3 is: to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

The F3 Credo is: Leave no man behind, but leave no man where you find him.

Announcements:

Bald Eagle officially passed the Shovelflag to MAD COW, we had pancakes, bacon, and beverages. There was much rejoicing.

Kraut – Out