DATE: 11/24/20
AO: The Stairway To Heaven
QIC: Gravy? Nope, he fartsacked.
PAX: Anastasia, Basic Bro, Forrest, MAD COW
Pre-Blast: [Gravy wrote] I am your Supreme Q at The Stairs tomorrow. Stand by to get something EXTRA. I’ll be leaving my timer and speaker at home. You’ll be leaving your coupon at home.
WARM-o-RAMA
As four PAX stood in the cold waiting for the Q to show…our clocks hit 5:30 AM. No Q? I guess not…Anastasia grab control of the Warm-o-Rama:
Lap around parking lot filled with butt kickers, side-to-sides and high knees
Various stretching
Head to the stairs for The Thang.
THE THANG
AGAIN, SINCE THERE WAS NO Q…each PAX took turns calling an exercise along with a trip up the Stairs.
Anastasia – Stairs; 20 merkin plank jacks (IC)
MAD COW – Two steps up the Stairs; Lunges down & back (OYO)
Forrest – 25 squats at the bottom (IC); Stairs; 25 burpees (IC)
Basic Bro – Stairs; 20 Dips (IC); 20 LBC’s (IC)
Anastasia – Sprint to retaining wall; 20 Pickle Pounders (IC); Sprint back; 20 Pickle Pointers (IC)
(Anastasia left for work)
MAD COW – Stairs; Run to Yield Sign; 20 SSH’s (OYO); Run back to AO
MARY
Remaining PAX called Mary exercises:
MAD COW – 20 Starfish Crunches (IC)
Basic Bro – 20 Freddie Mercuries (IC)
Forrest – 20 American Hammers (IC)
End of Workout
Circle of Trust (CoT)
- Count-O-Rama
- Name-O-Rama
- F3-specific Announcements
- Ball of Man (BOM)
Signing off for Gravy – who’s probably still sleeping 😉
MAD COW