DATE: 06/16/2020
AO: The Stairs
QIC: Kraut
PAX: 16 Splitter, Gravy, LP, Tyvek, Ralphie, Bald Eagle, Soft Spot, Snoop, Steamroller, Forrest, MAD COW, FNG (Larry Bird), Hasselhoff, Dapends, Basic Bro, Kraut
Pre-Blast: “I have the Q tomorrow at The Stairs. Don’t come, it is going to suck. But if you do decide to come, bring a coupon. But you probably should just stay in bed. Unless you like pain, then you should HC.”

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
Mosey
10 Bernie Sanders up the hill in the adjacent parking lot
Mosey

THE THANG
4 Rounds:
10 Elf on a Shelf
10 Coupon Swings
~100m Overhead Coupon Carry

Mosey to the stairs, split off into pairs, and distribute PAX up the stairs on each landing

4 Rounds:
10 Horizontal Rows (hanging under railing) -> up/down stairs to next landing
10 Horizontal Chin Ups (hanging under railing) -> up/down stairs to next landing
30 Second Dead Hang under railing -> up/down stairs to next landing

One trip up/down the stairs for good measure, then back to the AO

2 Rounds:
10 Bent Over Rows
~100m Farmer’s Carry

MARY
10 Coupon Good Mornings
10 Superman with 3 second hold
~100 Sprint
10 Coupon Good Mornings
10 Superman with 3 second hold

End of Workout

Circle of Trust (CoT)

  • Count-O-Rama
  • Name-O-Rama
  • F3-specific Announcements
    • Cycle training is started for Ralphie’s trip in the fall, weekly rides and a group camping trip in September
    • Bible Study tomorrow at Wild Roast
    • There is an open Q spot for Saturday
  • Hollow Sphere of Man (HSOM) – GET. AFTER. IT.

Kraut – Out