AO: Centennial Park
PAX: Sugar Ray, Ralphie, Slap Stick, Daffy
Pre-Blast: “It’s Kraut on Q tomorrow at Centennial Park, show up and get after it. Bring those coupons. “
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.
20 Imperial Walkers
Pax grabbed their coupons and moseyed over to the 9th St parking garage
Partner up for a Coupon DORA 1-2-3. Pax 1 runs up the parking garage stairs to the top and back down, Pax 2 gets to work.
100 Coupon Dead Lifts
200 Coupon Bent Rows
300 Step Ups
Mosey to the second level of the parking garage for a round of Elevens
Coupon curls at the top of the second level, run down to the bottom of the second level and do squats, run back to the top. Rinse and Repeat with the total reps always equaling 11.
Mosey back to the AO
20 4 ct. Flutter Kicks
End of Workout
Circle of Trust (CoT)
“Don’t expect to be motivated every day to get out there and make things happen. You won’t be. Don’t count on motivation. Count on Discipline.”
- F3-specific Announcements
- TAPS for Tulip, Disco, and Tugger
- Ball of Man (BOM)
Auf Wiedersehen – Kraut