DATE: October 12, 2020
AO: Johnson Park
PAX: 5
Pre-Blast: I’m your Monday morning Q tomorrow at Johnson Park. Everythang Tabata. Coupons not required. HC here to start your week with a win or don’t. “Excuses are the bricks that build a house of failure”

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 Jumping Jacks, Cherry picker behind the back claps, 2-minute stretch on your own

THE THANG The pax completed 6 rounds of 40:20 Tabata’s (40 seconds of work 20 seconds of rest) with 1:30 of moseying between exercises. The order of pain was pull-ups, big boy sit-ups, merkins, run, and lastly alternating between squats/lunges work.

MARY Topped it off with 60 secs of plank

End of Workout

Circle of Trust (CoT) With the chaos of elections and riots etc remember to focus on your house. You can’t have a positive impact on the world or others if your bed isn’t made. At the end of all this we’re not Republican, Democrat, left or right, we’re Americans. Be kind.

  • Count-O-Rama
  • Name-O-Rama
  • F3-specific Announcements


-Launchpad