AO: Hospital Hill
PAX: Gravy, Crosswalk, Dapends, Pasty, Bart Simpson, Madoff, Hank the Tank, Hoffa, Cuddle Buddy, Keto, Snoop
“Tomorrow morning is different. Unlike previous Tuesday mornings in Grand Rapids you will be faced with three choices:
- The Easy Road – You stay in bed. Don’t worry, we all understand. The fartsack is warm and soft, like you
- The Middle Road – You go to @MAD COW‘s Q at The Stairs. That’s fine, I guess you did SOMETHING
- The Hard Road – You join me at The Track. There will be sweat. There will be struggle. There will be progress.
On second thought, you should all probably just go to @MAD COW‘s Q, don’t come to The Track. If you do choose to come to the track, HARD COMMIT below. Coupons required. Want more? Bring a ruck, weighted vest, or something heavier than a coupon.”
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.
15 OH Claps
15 Seal Claps
Today we remember Medal of Honor recipient Petty Office Michael Monsoor, who threw himself on a grenade to save his teammates on September 29, 2006 in Ramadi, Iraq. In honor of Petty Officer Monsoor we will throw ourselves to the ground every minute, on the minute for 30 minutes, while we are doing other exercises.
30 Minutes EMOM: 1 Burpee every minute
Line up along field with coupon/weight. Pattern is move halfway across, do 20 reps, continue to the other side, do 15 reps, back to halfway, do 10 reps, back to start, do 5 reps.
Farmers carry one hand – Coupon Squats
Farmers carry other hand – Coupon Lunges
Overhead carry – Overhead Press
Curl Carry – Coupon Curl
Bear Crawl Coupon Drag – Bent over row
Farmers carry across and back, no exercises, one trip each hand. Overhead carry to pick up the six.
20 Coupon BBS
20 4 Ct. Flutter Kicks W/ coupon
20 Heavy Freddie’s
End of Workout, QIC read the MOH Citation for Petty Officer Monsoor, and asked the Pax to consider the sacrifice made by so many for our freedoms.
Circle of Trust (CoT)
- F3-specific Announcements
- Hoffa has his VQ on Thursday
- Ball of Man (BOM)
Auf Wiedersehen – Kraut