I am not an expert – I am a fat kid trying to get better in fact
I am not aware of any injuries you have or will get so modify as needed/when needed
Welcome! Here we leave no man left behind and just as important, we leave no man where we found them
5 Principles – Let’s hear them
1 ) Are free of charge.
2) Are open to all men.
3) Are held outdoors, rain or shine, heat or cold.
4) Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
5) End with a Circle of Trust.
Warm a Rama 5:15 AM
- 30 SSH
- Mosey ¼ mile loop
- 10 x Tappy Taps
- 30 Second Calf Stretch
- 10 x arm circle forward
- 10 x arm circle backward
- 30 Sec Quad Stretch
- Mosey loop
Thang 1 – Out and Back Snake
Setup: 2 cones approx. 75 meters apart for each team of PAX (2 Teams up to 9 then add additional teams) Mark out 8 Rectangles in a line for each Team with a different exercise written in each square.
Teams line up in the 8 squares. The PAX from each team without a square is the runner. They will run to the 75 meter cone and do 2 No Surrenders per leg, run back, turn and go back to the 75 meter cone do 4 No Surrenders per leg and then return and tag the next PAX.
Each PAX moves up 1 square and the runner fills in the last square.
PAX in the squares do the exercise for that square until the runner is complete.
- Upper Body – Grady Corns
- Cardio – Apolo Ohno
- Upper Body – Alternating Shoulder Taps
- Lower Body – Bobby Hurleys
- Core – LBC
THANG 2: SWAP Excercises Rinse/Repeat
Runner does 1/4 mile loop no excercises
- Upper Body – Air Curls
- Cardio – Mountain Climbers
- Upper Body – Plank
- Lower Body – Lunges
- Core – Big Boys
THANG : Pick Excercise From THANG 1 or THANG 2 Rinse/Repeat
Runner does 1/4 mile loop no excercises or 75 meter out and back with No Surrenders
- Upper Body – Grady Corns or Air Curls
- Cardio – Apolo Ohno or Mountain Climbers
- Upper Body – Alternating Shoulder Taps or Plank
- Lower Body – Bobby Hurley or Lunges
- Core – LBC or Big Boys
Mary 5:54 am
20 Big Boys
10 Flutter Kicks
10 Scissor Kicks
Hold Plank till 6:00 am
Count A Rama
Name a Rama
Thank you men for coming out today.
We have approximately 26 weeks or 155-180 days of workouts remaining this F3 Crossroads calendar year depending on whether you count double tap opportunities on Saturdays as 2 or not.
Most of us were at the convergence and may or may not have heard Dilly call your name to “be on track” for getting your name on one of the 3 annual flags. I was not a name he called. To say this lit a bit of a fire in me is an understatement. Tourniquet messaged me later that day to let me know he was considering trying to get to 250 workouts which would require him to 6 pack 20 of the 26 remaining weeks. I started to do the math in my head and realized if I 6 pack every remaining week I will be on the 200 flag. I plan to be on that flag and I challenge the rest of you here to set some insane challenges in front of you and then knock them down.