DATE: 10/10/2020
AO: The Zoo
QIC: Kraut
PAX: Forrest, Gravy, Cuddle Buddy, Lakers, Soft Spot, Snoop
Pre-Blast: “I am your Q tomorrow at The Zoo.The F3 Nation Credo is: “Leave no man behind, but leave no man where you find him”Tomorrow there will be a lot of moving, but we will live the Credo.  Coupons not required.  Hard Commits accepted here”

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
20 SSH
10 Merkins
20 Mountain Climbers
Leg Stretches

THE THANG
The Pax followed YHC on a run through the hills of NW GR with pain stations along the way. At each stop, the Pax did 30 seconds AMRAP, and then YHC asked for the highest and lowest reps, took the difference in those numbers and we did that many more reps IC. For example if the highest ARAMP count was 37 and the lowest was 20, the Pax did 17 IC. Pain Stations followed this rotation: Upper Body, Lower Body, Core, repeat. Overall, we covered 3.8 miles with very little flat terrain and left a trail of sweat all over the town.

Exercises:
Dips
Squats
BBS
Merkins
Lunges
LBCs
Pull Ups
Jump Squats
Up hill bear crawl break
American Hammers
Ranger Merkins
Dr W
Smurf Jacks

MARY
30 Second AMRAP Burpees + rep differnce

End of Workout

Circle of Trust (CoT)
Lakers accepted a new job in Texas (congratulations!) and will be moving in the next 1-2 months after they find a home

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

Auf wiedersehen – Kraut