DATE: July 13, 2020
AO: Johnson Park
QIC: Gravy
PAX: Gravy, Less, Pasty, Basic Bro, Bald Eagle, Moler (DR from F3 Fort Worth)
Pre-Blast: Apologies for the late provocation but I’m hoping to see at least a few of you at Johnson Park AO tomorrow morning at 0530. Come ready for some running and some Spider-Man Merkins. No coupons needed, just a willingness to hold plank.

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.          

WARM-o-RAMA

Stretches, including standing back bend stretch. 50 SSH IC. Ten Burpees after Basic Bro showed up.

THE THANG

PAX ran 1.2 miles, interrupted three times by 2 minute plank holds, and by Spider Man Merkins IC. first set was 10, second set was 10, third set was 20. At 1.2 miles PAX did 25 dips, then returned to the AO.

MARY

Mary missed this morning’s workout.

End of Workout

Circle of Trust (CoT)

  • Count-O-Rama
  • Name-O-Rama
  • F3-specific Announcements: Snoop has the Q Tuesday. Q School in August will be led by Gravy.
  • Ball of Man (BOM): Challenge this week is to start each day with 20 minutes of silence or reading a book before opening phones for social media or news. PAX gave Moler some Michigan tourism tips.

Out!
Gravy