DATE: 11/5/20
AO: Hospital Hill
QIC: MAD COW
PAX: Draper, Cuddle Buddy, Basic Bro, Madoff, Hanz, Less, Pasty, Gravy, Catan
Pre-Blast:

YHC has the Q at Hospital Hill. No coupons needed.
HC in the thread below…
Peace & Love,
MAD COW

WARM-o-RAMA

Various Stretching
2 Laps Around the Track

THE THANG

Break into teams of 2 for a race. Three cones laid out down the football field.

Round 1
PAX 1 begins:
Start -10 Bonnie Blair’s
Sprint to third farthest cone: 10 BBS’s
Sprint to second cone: 10 Bonnie Blair’s
Sprint to first cone: 10 BBS’s
Bear Crawl to finish
PAX 2 repeats

Round 2 – 5 Burpees, 5 Mt Climbers, 5 Burpees, 5 Mt Climbers, Bear Crawl to finish
Round 3 – 10 SSH’s, 10 Merkins, 10 SSH’s, 10 Merkins, Bear Crawl to finish
Round 4 – 10 Bobby Hurleys (jump squats), 10 Flutter Kicks, 10 Bobby Hurleys, 10 Flutter Kicks, Bear Crawl to finish
Round 5 – 10 Starfish Crunch, 10 American Hammers, 10 Starfish Crunch, 10 American Hammers, Bear Crawl to finish
Round 6 – Suicide Sprints

Lap 1 – Mosey around the track.
Lap 2-4 – Mosey halfway around the track. AYG for half a lap.
Lap 5 – AYG for the entire lap.

MARY

A couple of stretches.

End of Workout

Circle of Trust (CoT)
Count-O-Rama
Name-O-Rama
F3-specific Announcements
Ball of Man (BOM)

“No man who forces himself out of bed to post ever gets to the end of the workout and says – Man, I wish I’d stayed in bed.” – OBT

Peace & Love,
MAD COW