AO: The Stairs, Special Thursday Edition
QIC: Bald Eagle
PAX: Splitter, LP, Dapends, Madoff, Pasty, Gravy
Pre-Blast: This was our first Thursday of 2 simultaneous AO’s – pax could join Hoffa at the track for his VQ, or Bald Eagle at the stairs for a ‘more seasoned’ Q.
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.
Cuddle Buddy’s Leg Stretch
We went to the stairs, moseyed up and ran to the yield sign, did 10 merkins, and then I instructed pax to go as far down the stairs as they wanted, come back up, complete 10 more merkins at the yield sign and hold plank for the 6. We then moseyed toward the track. We lunged across the Lafayette Bridge and finished the mosey to the track.
We then hid in the bushes and jumped out in an attempt to scare the unsuspecting pax who were running the track as part of Hoffa’s VQ. We hijacked their coupons for OH presses and Rows, before joining them for a lap around the track and squats. Hoffa then led the entire group of 22!! pax in a Circle Burp. 22 Burpees. We then proceeded to mosey down the hill with an Indian Run toward Lafayette Park.
At Lafayette Park we completed 10 1-leg step-ups before heading down the heated stairs, where we did a deep (butt to stair) squat on the last step of each landing. From there we moseyed back toward the AO.
End of Workout
Circle of Trust (CoT)
- Count-O-Rama – 7
- F3-specific Announcements – Discussed the growth plan and how we split workout days.
- Ball of Man (BOM)
Bald Eagle Out