AO: The Olympiad
When: 09/21/2023
Number of Pax: 6
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sparkler
Introduction
PRE-BLAST – IRON PAX WEEK 3 – THE Mighty Olympiad – Thursday , September 21st – 05:15-06:00 AM This is your daily reminder to do hard things and then tag a buddy to do hard things together. It’s you verse you and yes it’s always a race. IPC Video – The CINDY 500 https://www.youtube.com/watch?v=wmqZLNjhpZ0
Watch the video 
and familiarize yourself with the workout
Come early to stretch as @Chum Bucket and YHC will start the timer promptly at 5:15.You’ll need:
Drop that HC along with a EC (run, stretch, anything) and let’s get after it @channel
Warm-O-Rama
@5:07 I took the PAX on a mosey on the 400m path in the parking lot and completed the 5 core principals and disclaimer.
I opted for the school lot instead of the track because there was better lighting.
Demo’d the 5 excercise for PAX to make sure our form was where it needed to be.
SSH IC x10
Tempo Squats ICx 5
0515 – Start the Clock
The Thang
The Thang
CINDY 500
| Modification | |||
| Round 1 | |||
| 10x Merkins | 5 Merkins | 10 sec plank | |
| 15x Thrusters | 10 Thrusters | 15 squats | |
| 20x Merkins | 15 Merkins | 15 sec Plank | |
| 25x Thrusters | 20 Thrusters | 25 Squats | |
| 30x Merkins | 25 Merkins | 25 sec Plank | |
| 400 m run | 400 m jog or walk | 200 m run | |
| Round 2 | |||
| 10x Thrusters | 10 Squats | ||
| 15x V-ups | 15 LBCs | ||
| 20x Thrusters | 20 Squats | ||
| 25x V-ups | 25 LBCs | ||
| 30x Thrusters | 30 Squats | ||
| 400 m run | 400 m jog or walk | 200 m run | |
| Round 3 | |||
| 10x V-ups | 10 Am Hams | ||
| 15x Jungle Boy Squats | 15 Sumo Squats | ||
| 20x V-ups | 20 Am Hams | ||
| 25x Jungle Boy Squats | 25 Sumo Squats | ||
| 30x V-ups | 30 Am Hams | ||
| 400 m run | 400 m jog, walk | 200 m run | |
| Round 4 | |||
| 10x Jungle Boy Squats | 10 Tempo Squats | ||
| 15x Blockees | 15 Burpees | 5-10 burpees | |
| 20x Jungle Boy Squats | 20 Tempo Squats | ||
| 25x Blockees | 25 Burpees | 10-15 burpees | |
| 30x Jungle Boy Squats | 30 Tempo Squats | ||
| 400 m run | 400 m jog, walk | 200 m run | |
| Round 5 | |||
| 10x Blockees | 10 Burpees | 5 Burpees | |
| 15x Merkins | 10 Merkins | 10 Sec plank | |
| 20x Blockees | 20 Burpees | 10-15 Burpees | |
| 25x Merkins | 25 Merkins | 25 sec Plank | |
| 30x Blockees | 30 Burpees | 15-20 Burpees | |
| 400 m run | 400 m jog, walk |
Circle of Trust
CoT
We went around the circle and shared positive intentions and uplifting things going on in our lives. Everything from getting ready to be a grandpa, appreciate for eachother, M recovering from an injury and time with the family. This is really the favorite part of Q’ing for me personally.
What you do or don’t do not only affects you personally but it affects those around you. You need to be intentional about what you are doing, not doing and how you go about it.
Colorado was playing Colorado State in a hyped up night game. During the game #11 from CSU delivered a late hit/ cheap shot to one of Colorado’s best WR’s that ended up lacerating his liver. He went on to celebrate the hit with his teammates and show little to no concern, remorse or sportsmanship for his oppentent. In the days to follow he and his family received death threats from people not happy with what they saw. Quickly changing this young man’s reputation and putting himself, others and his community in a dangerous spot.
Yesterday the Bears DC resigned after 2 weeks into the season with a letter about focusing on his health and family. A number of very disturbing reports have been coming out as to why he really resigned and the legal trouble that he is potentially facing. It’s challenging to focus on your family from jail because of a decision(s) that you made. This will affect his family, his connections and a team fan base.
Last night I arrived home from a church meeting to find my M on the kitchen floor crying to quickly found out that her cousin took her own life. This decision by her cousin has already begun to affect her family, friends and circles based on one decision.
The negative situations that impact people are easier to list than the positive ones for some reason. But how many times has a good decision you made affected others in a positive way. In a way where you made someone better than before and lifted them up. Spend today focusing on your actions, decisions and intentions and realize that what you do, certainly affects more than just you. Aye!
Naked Man Moleskin
Foreclosure and Vern were pushing the front the entire beatdown, impressive and also fun to chase after those guys.
Dear Abby is expecting a grandson in 2 months and was right behind them as a 50 year old. This guy just keeps getting stronger.
5-Putt’s CoT yesterday made me intentional about my CoT today in making sure I put additional effort into it. I know what 5-Putt feels about IPC but his effort was maxed out the entire way through.
Chum Bucket stepped up early in the week to cover the 6 as I begrundging took the IPC Q after a call out from LT4 to get on the Q sheet. The easy part is running your own workout but I’m glad I chose the harder route of trying to replicate a beatdown that is being repeated around the country this week.
Top times were 39 minutes in change to 49 minutes in change. I wasn’t going to let anyone in the group not finish this one and I also don’t believe anyone would have stopped anyways.