DATE: 7/6/20
AO: Johnson Park
QIC: Ralphie
PAX: Gravy, Pastie, Basic Bro, Less, Bald Eagle
Pre-Blast:

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 Motivator from 7, various stretches

THE THANG Mosey to Hill. 1/4 way up – 20 merkins, another 1/4 up – 20 wide squats, another 1/4 up – 20 downhill merkins, top of the hill – around the world lunges where each leg counts as one. Run down the hill, repeat but decrease by 5 count.

MARY Bald Eagle’s choice, don’t know name

End of Workout

Circle of Trust (CoT)

  • Count-O-Rama
  • Name-O-Rama
  • F3-specific Announcements
  • Ben Raterman, Ralphie