DATE: 10/13/2020
AO: The Stairs
QIC: Snoop
PAX: Mad Cow, Dapends, Forrest

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
At 5:27 the Q informed the PAX to get their stretching in before 5:30 as we were going to get right at it and not waste time.

5:30: Warm up
SSH IC x15
Mosey the typical capri lap route stopping 3 times for warmup exercises: LBC/Merkins/BBS x15 IC
SSH IC x10
Mosey the typical capri lap route stopping 3 times for warmup exercises: LBC/Merkins/BBS x10 IC

THE THANG
Before the workout started the Q stopped by the 6th street park parking lot and set up cones for this morning’s beatdown. 6th Street park was chosen due to the length of the area required for the workout. Cones were set up down the parking lot every 3 parking spots. A typical parking spot is 9 feet in width, so with parking lines included. each set of cones were ~10 yards apart. A football’s field in length.

The PAX moseyed over to the parking lot and started on one end of the parking lot.

Perform 10 Merkins, 1 Burpee (11’s) at the start, sprint 100 yards. Recover jog back to the 10 yard mark. Perform 9 Merkins, 2 Burpees, sprint the remaining 90 yards, recover jog to the 20. Repeat until all 100 yards and 11’s have been completed.

We then moseyed across the 6th street bridge, dropping 3 cones on the bridge along the way.

The PAX were to cross the bridge in the following forms of movement:
Bear Crawl to the 1st cone
Crab Walk to the 2nd cone
Lunge to the 3rd cone
Sprint to the end

On the other side other the bridge, we partnered up and performed AMRAP exercises while your partner ran to the designated cone and back. Flapjack with your partner performing the same sequence before moving onto the next exercise/distance.


AMRAP BBS – Run to 1st cone and back
AMRAP Merkins – Run to 2nd cone and back
AMRAP Burpees – Run the bridge and back

MARY
We all got to call one Mary exercise for 10 reps:

Mad Cow: Freddie Mercuries
Forrest: American Hammers
Dapends: Flutter Kicks
Snoop: Boat Canoe

End of Workout

Circle of Trust (CoT)

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

Drop it like its hot
Snoop