DATE: 7/27/20
AO: Johnson Park
QIC: Bald Eagle
PAX: Ralphie, Less, BasicBro
Pre-Blast: Team Based & Cardio Focused

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

Stretches
15 SSH IC

THE THANG

YHC brought the accountability wheel (measuring wheel) to gauge the distance around the parking lot. Turns out it was an even 1000 feet – making 5 laps just under a mile. The first challenge was to make a coupon travel 1 mile. Pax were instructed to run continously around the perimeter of the parking lot and carry the coupon until they were tired or tapped for a trade-out. This continued until the coupon traveled 5 laps.

We then took a break and completed descending merkins. We added two cones in the middle of the long stretches, and completed 10 merkins, moseyed to the next where we completed 9, and so on until we had a lap completed.

For the next coupon mile, we added 2 coupons to the mix for a total of 3. Pax were instructed to carry them from one cone to the next, leave it at the cone, continue running the perimeter until they found the next coupon, and move that forward. We did this for 10 minutes.

Wrapped The Thang up with OH carry’s across parking lot with lunges being the modification.

MARY

25 Flutter Kicks
20 LBC’s
10 Heel’s to the Sky
20 Deep Breaths Flat on Back

End of Workout

Circle of Trust (CoT)

  • Count-O-Rama
  • Name-O-Rama
  • F3-specific Announcements
  • Ball of Man (BOM)

-Bald Eagle