AO: The Silo
When: 04/16/2025
Number of Pax: 8
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Corner Kick
Introduction
PRE-BLAST – :silo: The Silo:silo: – Boot Camp – Wednesday 4/16 – 0515-0600
Four corners and a DORA will keep you moving and hit the whole body.
You will need:
:coupon:
:gloves:
:athletic_shoe: for pavement
HC below and get :silo:
% better.
Warm-O-Rama
WOR
– Imperial Walkers – 10 in cadence
– Arm Circles – 10 in cadence
– Abe Bagotas – 10 in cadence
– Motivators from 5
The Thang
4 corners – around outside of the lot or path
Run, Bear Crawl, Run, Bear crawl
1 – 10 shoulder taps IC / 20 bonnie blairs single
2 – 10 Big Boys / 20 Carolina Dry Docks
3 – 10 No surrenders / 20 Merkins
4 – 10 burpee / 20 air squat
DORA
Run is from pavilion around far island in lot. Partner does exercises. Count is for the individual PAX not as a team. The runner is a timer. Repeat.
50 Reps
Dips
Curls
Chest Press
Step Ups (each leg 1)
Pull
Over
BOR
OHP
Circle of Trust
M went on spring break to visit her brother so I was out of the gloom for a few days that I would normally post. I thought it would be easy to do something on my own but I was wrong. It didn’t feel the same and the motivation wasn’t there. It took some extra internal shaming to make it happen. I made something work but it was not what I would do if I was on Q or posting. Just like having a backup Q on hand, I recommend having a solo “Q” on hand if you can’t make it out to the gloom. There are many things that F3 does to make us stronger. One of the main ones is having the man next to you to push, pull, or drive you to bettering yourself. Another is preparation. It is a necessary step to being successful. Take the time to prepare something you can use if you find yourself being a lone ranger and looking to put in some work.
Naked Man Moleskin
Beware of the pheasants