DATE | Saturday June 13, 2020
AO | Zoo
BEATDOWN | 7 a.m.
WEATHER | 60 degrees and sunny
Q | Hasselhoff

Pre-Blast | 06.12.2020  I have the Q tomorrow morning at the Zoo.  It is going to be a simple morning of calisthenics in the gloom, who wants some?

HC’s accepted below…

 
PAX: 11:
Hasselhoff, Kraut, Bald Eagle, Forrest, Squirts, Anastacia, Basic Bro, Mad Cow, Gravy, Less, Pound Town (FNG)

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

10 SSH (IC)

10 Merkins (IC)

10 Flutter kicks (IC)

10 Squats (IC)

THE THANG

I brought a deck of playing cards to complete a deck of death.  Each suit had an associate exercise: Hearts (SSH), Spades (Squats), Clubs (Merkins) and Diamonds (Flutter kicks).  The amount of the exercise was the number on the card, with face cards being 15 reps and Ace being 25 reps.  There were a few curve balls thrown in, including changing SSH to motivators, Werkins for merkins and double squats instead of 4 count.  To make it fun, I added to jokers in the mix, each with a value of 10 – 8 ct Man-makers.

MARY

10 Core-i-vators

End of Workout

Circle of Trust (CoT)

Count-O-Rama

  • Name-O-Rama
  • F3-specific Announcements
  • Ralphie is starting an OTB bike training for a race he is completing for his birthday
  • Basic Bro mentioned looking out for our friends, and asking if  they are doing well/need any help.
  • Ball of Man (BOM)

The Beaches are safe,
Hasselhoff