AO: Hospital Hill
PAX: Pasty, Mad Cow, BasicBro, Hasselhoff, Anastasia, Catan, Cuddle Buddy, Bald Eagle, Gravy, Madoff, Less
Pre-Blast: “Once you get done signing up for the Fall NFS challenge, make sure to HC here as well. Tomorrow you’ve got both @Kraut and @Snoop on the Co-Q for that joint 1st post anniversary beatdown. 0530 @ the Track. HC “
Note: Snoop was unable to post due to a last minute work trip.
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.
10 Cherry Pickers
The Thang was divided into two phases, one planned by YHC and one planned by Snoop.
All Morning: EMOM 2 Burpees
Phase 1: Coupon DORA
Partner up. One partner works, the other moseys across the field and back. Every minute on the minute stop where ever you are and do two burpees
100 Coupon Overhead Presses
200 Coupon Curles
300 Coupon Overhead Flutter Kicks (2 ct)
Pax line up along the field and do exercises IC, move to the halfway point as described below, complete 20 more reps IC, move to the other side of the field and AMRAP for the Six. The EMOM Burpees are still going
20 SSH > Sprint > 20 SSH > Sprint > AMRAP SSH until the Six arrives
20 Lunges > Bear Crawl > 20 Lunges > Bear Crawl > AMRAP Lunges until the Six arrives
BBS SSH > Crab Walk > 20 BBS > Crab Walk > AMRAP BBS until the Six arrives
20 American Hammers > Broad jump > 20 American Hammers > Broad Jump > AMRAP American Hammers until the Six arrives
20 Merkins > Overhead Coupon Carry > 20 Merkins > Overhead Coupon Carry> AMRAP Merkins until the Six arrives
20 Squats > Farmer’s Carry > 20 Squats > Farmer’s Carry> AMRAP Squats until the Six arrives
15 4 ct LBCs w/ Coupon
One last set of burpees. Somewhere between 70 and 90 burpees done by each Pax throughout the workout
End of Workout
Circle of Trust (CoT)
- F3-specific Announcements
- Fall 2020 NFS Challenge starts Monday! Check it out on Slack and sign up if you want to.
- Hasselhoff is putting the Advent Calendar together again
- Holiday Party will likely be at Cuddle Buddy’s in the new year
- There’s an overnight ruck Friday if anyone wants to join
- Ball of Man (BOM): YHC read from Matthew 7:13-14: “Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it.” Regardless of your religious beliefs, this is true. The gate is small and the path is narrow, stay on the path.
Auf Wiedersehen – Kraut