AO: The Olympiad
When: 01/19/2023
Number of Pax: 6
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
This Thursday Q was still open as of late Tuesday night, so I scooped it up. Couldn’t leave the site-Q, Soft Hands, hanging any longer. I didn’t really have anything planned and wasn’t sure what to do. It had been one week since we lost F3 Knoxville’s Cardinal, so I figured today would be a good day to perform his VQ. It poured rain the night before, but it was clear, 40-degrees, with little wind for the beatdown. Dilly Dilly, Soft Hands, Sparkler, and I met up for a quick 2-mile EC run before the beatdown.
Warm-O-Rama
Jog in place while I went over the introduction and disclaimer.
15 SSH
10 Tempo merkins
10 Flutter kicks
10 Arm circles forwards/backwards
10 Hallelujahs
10 Knoxville cherry pickers (tappy taps)
1-minute Samson Hold with bricks while I went over the F3 mission, core principles, and credo.
10 Michael Phelps
10 Willie Mays Hayes
The Thang
Cardinal’s VQ – Run & Repeat
Set 1
- 5 x Burpees, Big Boys, Heels to Heaven
- Run to second light pole and back
- Repeat set 1
Set 2
- 10 x Burpees, LBCs, Mountain Climbers (double count)
- Run to second light pole and back
- Repeat set 2
Set 3
- 15 x Burpees, Air Squats, Freddy Mercury’s (or Air Bikes as Cardinal called them)
- Run to second light pole and back
- Repeat set 3
Set 4
- 20 Burpees
- Run to second light pole and back
- Repeat set 4
Start over again from beginning if complete before 5:54am. All 6 PAX completed the first cycle and were well into the second cycle at 5:54am
Mary – PAX took turns leading their favorite (or least favorite) ab exercise.
- Chum Bucket: Plank hold shoulder taps
- Soft Hands: LBCs
- Pull Up: Freddy Mercury’s
- Dilly Dilly: One-hundreds
- Happy Camper: Boat-canoe
- Sparkler: Little Orphan Annie’s
Circle of Trust
Discussed the importance of core principle #4 – workouts led in a peer rotating fashion. Continue to encourage others to lead. We are growing/developing a group of leaders, not followers.
Formed up a ball of men and did a moment of silence for Cardinal.
Naked Man Moleskin
AAR: Often times, when stating “ready position move” before an exercise, I would already be in that position first. Language is important. If moving into a position for an exercise, state “ready position move” before moving into said position.
Next time, I’ll incorporate more bricks/pavers for Sparkler, lol.
My favorite line from today: “Man, this is a lot of burpees…or a normal day for Pull-up”.
Thanks Soft Hands for having my 6 and bringing the music/bricks. He does great at making the Q’s job easier.