AO: The Zoo
QIC: Cuddle Buddy
PAX: Soft Spot, Hasselhoff, Less, Hank the Tank, Ketchup
Pre-Blast: Gentleman, I have got the Q Saturday 627 at the zoo. I realize this and now it has been is a bit early,, but I have been out with an injury and I am excited to test it(and see you guys). You will need a coupon. I am going to push the pace. All maneuvers can be done without coupon if modifications needed to keep the pace.
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 : most the, high knees, but cares, open the gait, close the gait, hamstring stretch, shuffle inside, shuffle outside, down low.
THE THANG: Tabata 45 sec work and 15 sec rest.
– side straddle hop (SSH) – squat with overhead coupon press – SSH – alternating forward lunge with coupon curl – SSH – plank with coupon pull through – SSH – dead lift with coupon front row – SSH – surrender with coupon overhead. repeat cycle for a total of 3 rounds.
MARY : pair pushup ladder up to 10 then back down, 31 hello Dolly
End of Workout
Circle of Trust (CoT)
- F3-specific Announcements
- Ball of Man (BOM)
Life is hard, it’s supposed to be.