AO: Johnson Park
PAX: Basic Bro, Florida Man
Pre-Blast: I have the Q at Johnson Park tomorrow. No coupons needed. 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.
We did a Capri lap while waiting to see if Gravy would post or if he would fartsack. Once the fartsack was confirmed, we kept moving
5 squats IC, short mosey, 10 SSH IC, short mosey, 5 BBS IC, short mosey, 5 merkins IC, short mosey, 10 SSH IC, short mosey, 10 Flutter Kicks (4ct) IC, short mosey.
During the warm-o-rama we moseyed around the parking lot and visited the 6 stations that would make up our circuit of pain. Here they are again:
- Station 1: Squats
- Station 2: SSH (4ct)
- Station 3: BBS
- Station 4: Merkins
- Station 5: SSH (4ct)
- Station 6: Flutter Kicks (4ct)
We ran a lap around the parking lot and then went through each station, doing 10 of each excercise. Each time we finished the circuit we ran another lap and then did the circuit again while adding 5 more reps at each station.
We completed 5 full circuits, ending with 25 reps at each station, and ran 2.2 miles worth of laps around the parking lot/between stations.
Basic Bro led us in some cool-down stretching
End of Workout
Circle of Trust (CoT)
Ball of Man (BOM)
I Heard You Paint Houses,