AO: The Olympiad
When: 09/14/2023
Number of Pax: 10
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
This was a great Iron Pax week for me to lead. Easy set-up and lots of running.
Warm-O-Rama
Since the workout is a hot start at 5:15, we circled up at the flags for a quick WoR at 5:10.
Jog in place while I went over the introduction and disclaimer.
SSH OYO while I went over the F3 mission, core principles, and credo.
Warm-up stretches (ICx8): Willie Mays Hayes with arm reach, Abe Vigodas, Knee pull with ankle rotation.
Mosey to track and perform a quick demonstration of the exercises.
The Thang
The BDE Mile
- 400m run
- 5 BDE Burpees (Burpee, Bonnie Blair, Jump Squat)
- 400m run
- 5 BDE Merkins (HRM, Peter Parker left, HRM, Peter Parker right, HRM)
Repeat the above for 45 minutes and record your total running distance to the nearest 100m completed.
Circle of Trust
Talked about going downrange to Southside’s Firebird for Madoff’s VQ and discussed how fun it is to go to other AO’s and regions. Did a prayer for suicide prevention and the PAX dealing with issues and to give those families strength.
Naked Man Moleskin
Thanks Foreclosure for having our six today. And great job to Picasso for crushing the most rounds today.