AO: Hospital Hill
PAX: Kraut, Draper, SoftSpot, Less, Pasty, Madoff, BartSimpson, Hasselhoff, MadCow
Pre-Blast: Gentlemen, I will Q the track tomorrow morning,,, stand by to get some. Bring a coupon.
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, butt kickers, high knees, shuffle inside (down low), shuffle outside (down low), open the gate, close the gait, take off pants
THE THANG Tabata style (30 sec work and 15 sec rest). I was spitt’en freestyle. There were many exercise maneuvers.
MARY Suicide sprints
End of Workout
Circle of Trust (CoT)
- F3-specific Announcements
- Ball of Man (BOM)
Netflix and chill with me