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
Warm-O-Rama
Mosey, Merkins, Squats, Arm Circles
The Thang
Part I: 41s
Format – At each station, Q handed out 41 reps of an exercise, assigned a mode of transportation to next station, and an assigned waiting pose for those who got to the station before the six.
Station 1: 41 Alt Block Merkins, your choice Coupon Carry to next station, hold plank
Station 2: 41 Box Jumps on brick staircase ruins, Overhead Coupon Carry to next station, hold plank
Station 3: 41 Coupon Curl-to-Overhead Press, partner up for Wheelbarrows to next station (partners return to grab coupons and carry back), hold Al Gore
Station 4: 41 Goblet Squats with Coupon, Overhead Coupon Carry to next station, hold plank
Station 5: 41 Dips on picnic tables, Coupon Carry to treeline, hold plankPart II: Killer Bs
PAX line up shoulder to shoulder in order to:
Bear Crawl approx 30 yards
Broad Jump back, performing 1 Burpee every 4 Broad Jumps (rinse and repeat until Q calls time)
Bunnies (of the Murder variety) back across field to trash can
Mary
20 Big Boy Sit-Ups
15 Flutter Kicks
10 American Hammers
Count-O-Rama
Name-O-Rama
COT