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: Stretches, Circle of Goofballs, Capri Lap
The Thang: Entire Workout Done all-together. Wall-Sit (until Q says so), 10 Merkins IC, Run up the stairs 1 stair at-a-time, plank for the six. 15 LBCs, Sprint to the Yield sign, jog back, meet at bottom of the stairs.
Repeat the Thang, starting over with Wall-Sits. 15 merkins, run up 2 stairs-at-a-time, 20 LBCs, sprint to Yield, jog back, meet at bottom
Repeat, adding 5 merkins, this time skipping 2 stair steps, +5 LBCs, etc.
Last rep, add 5 merkins, run up stairs as fast as you can, add 5 LBC, sprint, jog, end back at AO
Mary: Freddie Mercuries, WWII Sit-Ups, American Hammers
Count-o-rama, name-o-rama, B.O.M.
Best things in life are free, but don’t come cheap (family, friendships, work)
-Crispety Crunchety, Peanut-Buttery Butterfingers