January 31, 2021
by Mark Hartman
by Mark HartmanActive/Passive Squats Are Fun!
Q: Chuck E.
26 PAX:
- Pyro
- Excite Bike
- Pikachu
- Bilbo
- Former FNG Sanka
- Coleman
- Bambino
- ConAir
- KJV
- ‘88
- Schmear
- Backseat!!
- Birthdaysuit
- Clove
- Purple Rain
- CPT
- Quiver
- Arrow
- Toto
- Wilson
- Tooth Fairy
- Rerun
- Vespa
- Red Ryder
- Icy Hot
5 core principles
- are free of charge
- are open to all men
- are held outdoors, rain or shine, heat or cold
- are led by men who participate in the workout in a rotating fashion with no certification necessary
- end with a Circle of Trust
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Warm-a-Rama:
- Mountain Man Poopers – Cadence
- Abe Vigoda’s – Cadence
- Hillbilly walkers – Cadence
- Mt. Climbers – Cadence
- Active/Passive Squats – Cadence
Mosey to Amphitheater
- 10 derkins OYO
- Single leg squats – down/up cadence
- Rinse/Repeat
11s
- Dips
- Squat Box Jumps Up
- Burpees
Mosey to Coupons
Dora 1,2,3 on tennis courts
- 100 overhead press
- 200 rows
- 300 curls – Audible to 200ish curls
- Bernie and Carioca
Tennis courts
- Cadence bear crawls 4
- Cadence Nolan Ryan’s left 4
- Cadence crab walk 4
- Cadence Nolan Ryan’s right 4
- Rinse and repeat
Mary
- Mosey to flags – Mary
- Keep em up the whole time
- Low flutter
- High dolly
- Low dolly
- High flutter
- Low Plank 30
- Add in Hip Dips 30
- Pulsing Superman’s
- Sit-up with a hip escape
- Active/Passive Squats
- 1 Burpee to close it out
COT
Countorama
Nameorama
Name FNG – Sanka
Ask for sharing
KJV – Being that my son is a drug addict and currently incarcerated I use my morning rucks as my escape and time to think. Everyone is invited to ruck with me but 5 o’clock is 5 o’clock. Basically everyone has issues how you choose to deal with them is entirely up to you.
Ball of Man – Prayer