AO: Manhattan Park
PAX: Madoff, Draper, Catan, Bobby Flay, Bart Simpson, Hoffa, Florida Man, Miss Daisy, Toto
Pre-Blast: “I am your Q at Manhattan Park tomorrow! This is a last minute change and I don’t have a plan yet, so I ask you to Hard Commit to the unknown! Bring your coupons.
Will we use them? I don’t know!
Will there be a lot of running? I don’t know!
Should you Hard Commit anyway? Absolutely!”
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.
2x Capri Lap
20 SSH (4 ct.)
20 Mountain Climbers (4 ct.)
20 Imperial Walkers (4 ct.)
20 Overhead Claps (4 ct.)
Pax paired off. One partner worked while the other ran a lap around the pavilion. Reps were cumulative for both Pax:
50 Coupon Swings
100 Coupon Squats
150 Coupon Curls
200 Coupon Lunges
150 Coupon Bench Presses
100 Elf on a Shelf
Everyone made it to Elf on a Shelf, no one finished.
20 Coupon Overhead Flutter Kicks (4 ct.)
20 Coupon BBS
20 Heavy Freddies (4 ct.)
20 Heavy Dolly’s (4 ct.)
20 American Sledge Hammers (4 ct.)
End of Workout
Circle of Trust (CoT)
- F3-specific Announcements
- Ball of Man (BOM)
Auf Wiedersehen – Kraut