DATE: 8/20/2020
AO: Hospital Hill
QIC: Kraut
PAX:[18] Hasselhoff, Crosswalk, Bullwinkle, Bald Eagle, MAD COW, Snoop, Forrest, Hoffa, Soft Spot, Bart Simpson, Madoff, FNG (Launch Pad), Gravy, LP, Pasty, Splitter, Anastasia
YHC (Your Humble Correspondent) is the Q for tomorrow’s beatdown at The Track.  The Q is a Leader who takes responsibility for the Outcome.  Taking responsibility for the Outcome is a three step process:

  1. Have a Vision for the Outcome
  2. Devise a Course of Action (COA) that will lead to realization of the Vision
  3. Demonstrate Commitment to the COA to reach the Outcome

Here is why this is important to you:  My Vision is that all of you are healthier, stronger, faster, better leaders, better spouses, and better fathers.  My COA is that you should all take the Daily Red Pill, the Q’s daily Commitment to Accelerate his Fitness, Fellowship and Faith.  My demonstration of Commitment will be to provide a SAVAGE beat down. I ask you to demonstrate your Commitment by HARD COMMITTING IN THIS THREAD.  No Coupons required.

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.          

Capri Lap
Motivators from 5
10 Cherry Pickers

This was a classic Pearls on a String (POAS) workout, we ran and we worked. At [almost] every stop, YHC would ask one Pax was the Mission of F3 was. If he got it right, we moved on. If he got it wrong, we did burpees. The burpee count started at 1 and went up by 1 for every time the question was answered wrong. YHC allowed NFS in the correct recitation of the Mission. T-Claps to Bart Simpson for getting it right in his second week, and to Launch Pad for getting really close on his first post.

Pain Stations(ish, a lot was improvised):
20 Squats
20 4-ct Lunges
50 Calf Raises
20 Shoulder Raises with bricks we found
20 Step Ups
Sprint up the stairs
50 Squats
Sprint to the top of the hill
30 BBS
Down and back up the hill
20 Dips
25 Squats?
20 Box Jumps
10 Lunges
Sprint back to AO

End of Workout

Circle of Trust (CoT)

  • Count-O-Rama
  • Name-O-Rama
  • F3-specific Announcements
    F3 GR is looking for a Site Q to take the lead on a new AO south of GR. If you are interested let Kraut, MAD COW, Bald Eagle, or Snoop know.
  • Socially Distant Ball of Man (SDBOM)

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