AO: The Zook
PAX: Kraut, Forrest
Pre-Blast: Gentleman, I will be your Q for Saturday at the Zoo. Kraut, Pasty, MadCow, Hasselhoff and I will be on the tail end of an overnight ruck. So that the rest of our F3 brothers may enjoy the fun and to celebrate the Marine Corps birthday (11/10) we will have a beat down insired by a former Force Recon buddy of ours. Coupons needed. Easily modified by not using 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 Because we were so eager to get some I went over the 5 core principles and disclaimer during mosey. mosey, high knees, butt kickers, shuffle inside (high and low), shuffle outside (high and low), inside and outside shuffle, open the gait, close the gait, take off pants
THE THANG Deck of death (a la Cadre Cleave): blockees, ruck swings, merkins, squat – clean – press. Jockers run. Ace =15, Face = 10 and number is the number.
End of Workout
Circle of Trust (CoT)
- F3-specific Announcements
- Ball of Man (BOM)