AO: Manhattan Park
PAX: Yard Sale, Snoop, Hoffa, Catan, Draper, Kraut, Madoff, Crosswalk, Florida Man
Pre-Blast: Gentleman, I am your Q at Manhattan part tomorrow. Standby to get some. I will be bringing my timer and speaker. You will be bring a 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 mosey, high knees, kick butt, shuffle inside (down low), shuffle outside (down low), inside outside shuffle, open the gate, closed the gate, take off pants, touch each end 3 times
THE THANG 30 burpees in 3 minutes, with coupon every minute on the minute ( odd minutes): kettlebell swings, x 5, high pull x 5, thrusters x 5 — ( even minutes) lunge left leg with coupon in right hand x 5, lunge right leg with coupon in left hand x 5, merkin x 5. partner resistant sprints, back to the every minute on the minute exercises
MARY a bunch of LBCs and Hello Dollys, partner leg throw down, team rally suicide sprints
End of Workout
Circle of Trust (CoT)
- F3-specific Announcements
- Ball of Man (BOM)
when you feel sad, do hard things