DATE: 9/29/20
AO: Stairway to Heaven
QIC: MAD COW
PAX: Ketchup, Forrest, LP, Splitter, Bald Eagle, Hasselhoff, Basic Bro
Pre-Blast: As mentioned, I have the Q at the stairs…the workout will be simple, aggressive and You vs You. I’ve entitled the workout:“99 problems but Kraut ain’t one.” HC in the thread below for the ‘Stairway to Heaven’

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.          

Before we began, I instructed all PAX that Kraut lied to them…this was not going to be easy.

WARM-o-RAMA

25 SSH
Capri Lap
25 SSH
Capri Lap
25 SSH
Capri Lap
25 SSH
Capri Lap

Note: The goal here was to get Bald Eagle to remove all his clothing.

THE THANG

Start at the concrete wall south of the Stairs. Perform ‘The Thang’ then run up the stairs and continue until you hit the yield sign, then perform ‘The Thang’. You will do this until you perform ‘The Thang’ 9 times (which includes 4 trips up/down the stairs).

99 problems (i.e. 9 sets of 11 reps):
– 11 Burpees
– 11 (4 ct.) Flutter Kicks

MARY

5 BBS
5 LBC
5 Flutter Kicks
5 BBS
5 LBC
25 Flutter Kicks

End of Workout

Circle of Trust (CoT)

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.

  • Count-O-Rama
  • Name-O-Rama
  • F3-specific Announcements
  • Ball of Man (BOM)

I told you it was going to be simple, aggressive and You vs You. Right?

Know the man beside you,
MAD COW