DATE: November 14, 2020, 27 degrees and Frosty
AO: Centennial Park
QIC: Hoffa
PAX: Red Eye, Less, Ralphie, The Tulip, Bull Moose (FNG), Sugar Ray (FNG), Disco (FNG)
Pre-Blast: I have the Q tomorrow morning in Holland at Centennial Park.  It sounds like we’re going to have several FNGs so it would be great to get a couple of veteran Pax there to provide leadership and bestow some new F3 names.  No coupons required.  HC below.

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

With so many FNGs, YHC too some time to explain the three parts of an F3 beat down and some other basics like exercising in cadence. We then put this knowledge into action by doing:

  • Seal claps in cadence
  • Overhead claps in cadence
  • Reverse lunges in cadence
  • Hand Release Merkins in cadence

We then moseyed around the park, stopping at six locations where a cone was placed for the Thang.

THE THANG

We did a ladders beatdown with six stations. Each Pax started at station 1, then did station 2 and then 1, then 3-2-1, etc until everyone reached the last station and performed all six exercises on their way back to station 1. The exercizes were:

  • Station 1: 20 SSH
  • Station 2:  20 hand release merkins
  • Station 3: 20 BBS
  • Station 4: 20 squats
  • Station 5: 20 Hello Dollies
  • Station 6: 20 plank jacks

A few PAX finished early and picked up the six. In all, YHC ran just over 3 miles while some of the faster PAX went even further.

MARY

All PAX got in a line and planked while the PAX on the end ran to the middle of the line, did a burpee, and resumed planking at the other end of the line. Once everyone had done this once we switched to forearm planks and did it again, then we all did big boy sit-ups while taking turns doing another burpee, and lastly LBCs while all taking turns doing a burpee.

Circle of Trust (CoT)

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

I heard you paint houses,

Hoffa