DATE: Monday 11/23/20
AO: Johnson Park
PAX: Less, Hoffa, Anastacia, Gravy, Basic Bro, Forrest
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 Motivator from 10, hip, arm, trunk stretches
THE THANG Each exercise is 20 reps unless otherwise noted, follow by either a 130 ft bearcrawl or 390 ft jog. 1) Squat into coupon overhead press, 2) Merkin, 3) Lunge with coupon, 4) Plank Jack, 4 count, 5) Side to side jump over the coupon, 6) Burpee, 7) Coupon Bicep Curl, 8) Wide Merkin, 9) Coupon front raise, 10) Mountain climber, 4 count
MARY Motivator from 10, American Hammer 4 count to 20
End of Workout
Circle of Trust (CoT)
- F3-specific Announcements Hoffa has the Thanksgiving Q at the Track. Atta boy, Hoffa.
- Ball of Man (BOM)
Ben Raterman, 40
Ralphie (Go Buffs!)