DATE: 6/24/2020
AO: The Calder
QIC: MAD COW
PAX: Forrest, Ketchup, Basic Bro, Soft Spot, Miss Daisy
Pre-Blast: YHC will take black ops at Calder Plaza tomorrow (6/24) at 0530. There will be merkins, BBS, burpees and running. Weight is not recommended. HC in the thread below…

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

Leg stretching…then a jog up the Lyon St. Hill to the Thursday AO named ‘Hospital Hill’ for some you-vs-you PT testing.

THE THANG

2 minutes max

  • Merkins
  • BBS

5 minute max

  • Burpees

1-mile timed run

MARY

No Mary…that was enough.

Circle of Trust (CoT)

  • Count-O-Rama
  • Name-O-Rama
  • F3-specific Announcements
    • Prayers for Splitter’s father
    • Basic Bro off on vacay
  • Ball of Man (BOM)

Pleasure’s all mine,

MAD COW