DATE: 10/6/20
AO: The Stairs
QIC: Cuddle Buddy
PAX: Bart Simpson, Anastasia, Gravy, Mad Cow, Basic Bro, LP, Splitter, Pasty, Snoop, Forrest, Keto
Pre-Blast: Gentlemen, I am your Q at the stairs tomorrow. We will be doing legs. The stairs will be your rest.

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 mosey, high knees, butt kickers, shuffle inside, shuffle outside, open the gate, close the gate, take off pants

THE THANG Pax in groups of 3 rotate though calf raise squats at the bottom of the stairs while one of the group is “resting” going up or down the stairs. at the top of the stairs rotate through round 1) skater jump squats 2) step back lunge 3) Al Gore walking 4) stiff legged deadlift

MARY suicide sprints

End of Workout

Circle of Trust (CoT)

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

cordially
cuddle buddy