DATE: September 15, 2020
AO: The Stairs
QIC: Gravy
PAX: Basic Bro, Splitter, Launchpad, Cuddle Buddy, Mad Cow, LP, Forrest, Pasty, Ketchup, Madoff, Crosswalk, Bart Simpson, Hasselhoff, Bald Eagle, Snoop
Pre-Blast: Tuesday at the Stairs cometh. I am an older man than I was yesterday. Which means I am even more ready to inflict pain on other men. If you would like to experience some of that pain, HC at your own risk. I have no knowledge of injuries…

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: Leg Stretches, 46 Cherry Pickers w/ Backclap IC

THE THANG

PAX Moseyed to the base of the stairs, completed 46 squats IC, then proceeded up the stairs to Coit Park. PAX completed 46 burpees IC, followed by 4 minutes of plank in 30 second increments: chillcut, pike, left side, right side, superman, shoulder taps, left side, right side. PAX completed 46 side lunges IC, then proceeded to the AO for 46 more squats.

PAX were all loudly begging for more plank, so Q obliged by leading 6 more minutes of plank in 30 second increments as follows: chillcut, pike, left side, right side, superman, shoulder taps, left side, right side, chillcut, pike, left side, right side.

MARY Freddy Mercury. 46 times IC with three stand up breaks just to mess with the PAX’ heads.

End of Workout

Circle of Trust (CoT)

  • Count-O-Rama
  • Name-O-Rama
  • F3-specific Announcements
  • Ball of Man (BOM) PAX went three rounds of gratitude, for a total of 48 gratitude mentions. Seratonin spiked, each PAX’s brain changed drastically, and every PAX went home rich.

Grateful for this group and for being in better shape than 10 years ago!
Gravy