DATE: 12/5/2020
AO: Centennial Park
QIC: Kraut
PAX: The Tulip, Forrest, Mad Cow, Ketchup, Sugar Ray, Disco, Tugger, Bull Moose, Enron , Glamper
Pre-Blast: “Tomorrow at Centennial Park you will get a one two punch of Kraut and Bull Moose action! Bring those running shoes because we are going on a scenic tour of Holland. Coupons not required. HC here!”
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
Bull Moose led the Pax in the following:
Seal Claps x15
Cherry Pickers x15
Leg Stretches
SSH x20
THE THANG
Kraut led the Pax on a tour of downtown Holland. The mission was simple, find stairs and go up them. Along the way, YHC asked the Pax to tell him what the core principles of F3 were. If you miss them, burpees. Along the way the Pax completed 3 miles, 100 sit-ups, 50 squats, 40 burpees, 75 push-ups, 45 lunges, and much more
MARY
20 4ct. LBCs
20 4ct. Flutter Kicks
20 BBS
End of Workout
Circle of Trust (CoT)
- Count-O-Rama
- Name-O-Rama
- F3-specific Announcements
- Ball of Man (BOM)
Auf Wiedersehen – Kraut
