AO: The Olympiad
When: 10/29/2024
Number of Pax: 4
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
66 degree windy day in late October. Pretty awesome weather. All four HCs decided to get together for a 30 minute ECR with a fast pace prior to the beatdown, so this turned into a 1.5 hour black diamond.
Warm-O-Rama
SSH in cadence up to 5, and silent count after that so I could go over the introduction, disclaimer, F3 mission, core principles, and credo.
Stretches: Hamstring scoops, WMH with arm reaches, and Twirl TIE Fighters.
Burpee Motivators (5) – thanks Trickle for introducing those to me at his last black diamond.
The Thang
Fast Pearls on a String
Stop 1: Slingshot run through neighborhood to far playground. Do 10 pullups, 20 shoulder taps, and 30 grady corns.
Stop 2: Run up path to flags. Do 3 rounds of coupon curls and skull crushers (15 reps each round). Then did a bunch of rounds of 5 merkins with a 10-second high plank hold on repeat with no recovery in between. I think we got up to 50 merkins.
Stop 3: Run around school to new playground. Do 10 hanging knee pulls, 20 CDD, 30 pretzel taps, and 10 hanging knee pulls.
Stop 4: Run down path and back up around to the track. Slingshot-style around the track, pax hold squat while the guy in back does a lunge walk to the front. When our legs about gave out on us, we switched to plank hold with bear crawls.
Stop 5: Take a lap around the track and run out to the school where we had a bucket of bricks waiting for us. Beer stein competition style, we did a wall sit and held bricks out as long as we could. When your arms dropped, you were out and did big boys off to the side. Sparkler won – he held on for 6 minutes!
Stop 6: Run AFAYFC (thanks again to Trickle for that acronym) around the school and back to the flags for Mary. Did a pilates stretch hold circuit and finished with 100s until recover recover.
Circle of Trust
We talked about family traditions. Every Saturday before Halloween, my family hold pumpkin day. We go to a pumpkin patch, do a corn maze, carve pumpkins, eat all pumpkin themed meals and watch Halloween movies. It’s a super fun traditions we’ve had since my daughter was 2, and I think that these are the types of things that stick with you your whole life as great memories. We each went around and shared a fun family tradition, and then finished with a prayer.
Naked Man Moleskin
Such an awesome group today. Thanks Sparkler, Sizzler, and our awesome site-Q Foreclosure for joining today.