DATE: 8/4/2020
AO: The Stairs
QIC: Anastasia
PAX: Gravy, BasicBro, Crosswalk, Snoop, Bald Eagle, Hoffa, Forrest, Mad Cow, Cuddle Buddy, Pasty, Ketchup, FNG (Bart Simpson), and Anastasia.
Pre-Blast: (8/3/2020) Pax, the stair-Q rests with me tomorrow. Plan for a decremental stair workout. Coupons required (don’t avoid the workout because of coupons, though. I’ll have modifications if you prefer). It’ll be a grand ol time! humbly anticipating your HCs below…

Suckas!!

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 (led by Gravy)

Mosey

10 Burpees

THE THANG

Sprint up normal flight 7, sprint down. 25 merkins OYO, plank for the 6. 10 merkins together.

Skip up flight 5, run down normally. 25 coupon curls OYO, plank for the 6. 10 coupon curls together.

Lateral high knees flight 4, alternate lead, lateral high knees down. 25 4-ct flutter kicks OYO, plank for 6. 10 4-ct flutter kicks together.

Lunge flight 3, walk down backwards. 25 overhead coupon presses, plank for the 6. 10 overhead coupon press together.

Quick-step flight 2, alternate lead foot, quick step down similarly. 25 4-ct American hammers OYO, plank for 6. 10 4-ct American hammers together.

Squat jump up flight 1, walk down backwards. 10 handstand merkins OYO (modification 25 merkins)

MARY
15 pickle pounders
15 pickle pointers

Circle of Trust (CoT)

  • Count-O-Rama
    • 13 PAX posted 💪
  • Name-O-Rama
    • Welcome FNG Markus “Bart Simpson”
  • F3-specific Announcements
    • Forrest Wednesday Q
    • August 20 F2 event at Anastasia’s house
  • Ball of Man (BOM)
    • It’s an honor to know and lead with PAX like you men. Keep striving and being a positive influence on those around you. Your impact may not be known to you, but it is evident and powerful!

Ben Stam
Anastasia