DATE: 9/13/20
AO: Black Ops (Whistlestop Park)
QIC: Snoop
PAX: MAD COW, Cuddle Buddy
Pre-Blast: @channel – throwing out a Sunday black ops if anybody wants to push through the weekend. Let’s check out a new spot. Whistlestop park on 76th street (South of GR). I’ll be bringing my ruck, but the workout will be modifiable to remove the ruck.

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
YHC brought a few cones to be used for the warm up and the thang, which 4 were set up about 10 yards between each cone.
SSH IC X15
Suicides with cones, performing a burpee at each cone
Cherry Pickers with a Back Clap IC x15
Suicides with cones, performing a burpee at each cone

Ruck up.

THE THANG
The group moseyed over to the playground for the thang.

AMRAP with 4 minutes of work and 1 minute of rest. Between each set, the PAX had 15 seconds to ready for the next exercise. The intent was the perform the set 3 times with to goal of icnreasing your rep count as the workout progressed.

1 min AMRAP Squat (Ruck on front)
1 min AMRAP Ruck Overhead Flutter Kicks
1 min AMRAP BBS (Ruck on Front)
1 min AMRAP Hand Release Merkins (Ruck on)

After the 1st set, we went for a .5 Mile mosey, to explore the park and the adjacent small body of water.

We then completed the 4 AMRAP set a second time. After the PAX crushed their first AMRAP’scores we took a quick mosey around the baseball fields in the southeast area of the park.

We then completed the AMRAP set a third time.

We moseyed back over to the baseball field, keeping the rucks on for two final workouts. We ran across the field and whenever YHC yelled down the PAX dropped to the ground and remained there for the up call to continue forward progress across the field.

Lastly, the PAX used to the cones from the warmup and completed a ruck drag bearcrawl from the 1st to 4th cone. At each cone the PAX stopped a completed 5 Manmakers.

End of Workout

Circle of Trust (CoT)

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

Drop it like its hot

-Snoop