DATE: July 9, 2020
AO: Hospital Hill
QIC: Kraut
PAX: 9 (Gravy, MAD COW, Forrest, Hasselhoff, Bald Eagle, Soft Spot, Pasty, Snoop, Kraut)
Pre-Blast: “I have the Q tomorrow at The Track.  You have one simple task to accomplish tomorrow morning: don’t quit.  That’s it, only one thing.  Just don’t quit. HC’s accepted below, all other responses = quitting.  Coupons/rucks recommended but not required, the workout can be done either way.”

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
Capri Lap
3 Rounds:
10x SSH
10x Tuck Jump

THE THANG
3 Rounds:
16x Lateral Lunges w/ coupon
20x Monkey Humpers
50x Squats w/ coupon
20x Hello Dolly w/ coupon pressed

Run 5 laps around the track

Indian Run w/ last pax doing 5 merkins
Indigenous People’s Bear Crawl Merkins w/ last pax doing 5 squats

MARY:
10x Dr. W

End of Workout

Circle of Trust (CoT)

  • Count-O-Rama
  • Name-O-Rama
  • F3-specific Announcements
    Hasselhoff has the Q on Saturday
    Q-School after the Saturday Beatdown
  • Ball of Man (BOM)

Kraut – Out