DATE: October 22, 2020
AO: Hospital Hill. 45 Degrees, light drizzle.
QIC: Bart Simpson
PAX: Pasty, Hassellhoff, Keto, Draper

Pre-Blast: V Q Thursday at the track. No bunnies, but there will be running and coupons (bring ’em). F3 will be led in a rotating fashion.

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 : Stretches, Side Straddle Hops (IC) x 15

THE THANG: PAX started with two Fartlick Laps, Lined up and performed Coupon Squats OYO while one PAX did 20 lunges per leg (then relieved a Squater so they could do lunges, rotated through all). Fartlick Lap. PAX did wall-sit with coupon outstretched while one person did 5 Merkins OYO – rotating through. Fartlick, Coupon Curls OYO, while one person did 5 Flying Ninja Stars, Fartlick, Bear Crawl across field, Crab Walk across. Fartlick. Group Merkins (IC x20)

MARY Big Boy Situps (IC), Hold Heel Lift, Freddy Mercury, One last Fartlick – for good measure

End of Workout

Circle of Trust (CoT)

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