DATE: July 24, 2020
AO: The Stairs
PAX: Bald Eagle, Kraut, Ketchup, Pasty, Crosswalk, Mad Cow, Forest, Basic Bro, Snoop
0530 at the Stairs tomorrow morning. Tomorrow is You Vs You. Here’s what I need from you:
- HC Below
- Bring a Coupon (Easy to Modify Out)
- Along with your HC, drop a random number between 1-20. –
- Bring gloves
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.
4ct Merkins IC X12
GET LOW – YHC came back to this song from many beatdowns ago for warming up this morning. AMRAP SSH until the drop, then prisoner squat burpees. I believe this sufficiently wamred the PAX up for the ensuing beatdown.
YHC setup cones in the AO parking lot. The AVG of random numbers provided by the PAX was 10.2, so of course we rounded up to 11. 11 would be the number of reps the PAX would have to do of each exercise each circuit. The was a movement action between cones, then the exercise, then the same movement back to the start. Rounds described below. YHC also had a whistle. When the Whistle was blown, the PAX were to stop what they were doing and AMRAP the current exercise they were on until the whistle was blown again.
Mosey→4ct MTN Climber→Mosey
Backwards Mosey→Merkins→Backwards Mosey
Lunges→4ct Flutter Kicks→Lunges
Overhead Coupon→Coupon Curl→Overhead Coupon
Sprint→Prisoner Jump Squats→Sprint
Bear Crawl→BBS→Bear Crawl
Coupon Farmers Carry→Overhead Press→Coupon Farmers Carry
Side Shuffle (Get Low)→4ct LBC→Side Shuffle (Get Low)
Circle Burp. High knees while the PAX went around the circle and called down for everyone to do a burpee. 9 Burpees were completed.
Bring Sally Up/Bring Sally Down – Yep, we did this for our Mary. Hold Merkin down position when song says “Bring Sally Down” then back up into plank when the song says “Bring Sally Up”. Can you make it the entire song? No, nobody can.
End of Workout
Circle of Trust (CoT)
- F3-specific Announcements
- Ball of Man (BOM)
Drop it like its hot