DATE: December 4, 2020. 38 degrees and overcast.
AO: The Stairs Black Ops
PAX: Basic Bro, Bart Simpson, Madoff, Draper
Pre-Blast: None. Forrest dropped the Q to nurse a bum knee and I said “hey, I’ll take that!”
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 Alternating Merkin ladder to 8
THE THANG Madoff and Draper carried coupons up and down the stairs and did something with them at the top, while Gravy, Basic Bro and Bart Simpson ran 3.8 miles out and back.
End of Workout
Circle of Trust (CoT)
- F3-specific Announcements
- Ball of Man (BOM)