AO: The Olympiad
When: 02/14/2023
Number of Pax: 9
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
About time that I took the next step and Q up a black diamond. As is pretty normal for me, I was anxious about this one to make the beatdown live up to the black diamond standard. I was having a little trouble planning this out, so I turned to my ‘Most Important’ for a little help. On Valentine’s Day 23 years ago, I started dating a girl who, lucky for me, decided to stick around to become my wife, so the #23 was incorporated quite a bit into this workout.
There were a few PAX who showed up early for some EC plank work for the February challenge. They got a lot of planking in today.
Warm-O-Rama
High plank with some 360-spins while I went over the introduction, disclaimer, mission statement, core principles, and credo.
Mixed-cadence silent (after 5) SSH up to 23. There was some talking during this, and all PAX did not finish in unison, so we did penalty burpees.
Moving stretches (reverse lunge to knee hug, crossover hamstring stretch to side lunge, TIE fighters).
Shoulder burner circuit IC x 23 (Grady corns, shoulder pretzels, Moroccan night clubs, Hallelujahs)
Michael Phelps IC x 10 to shake the arms out.
Deluxe site-Q did a quick count and I explained to the PAX that we are going to push the pace on the running between stations as we would be doing less than 2-miles total of running for the whole workout.
The Thang
Thang 1: Indian run to the playground and did 11s with hanging knee pulls and burpees. When finished, hang OYO for 6.
Thang 2: Indian run to the bleachers next to the track. Follow the leader up on down the bleachers doing frog jumps up, lunge walk across, and squats down the steps. Backwards run one lap around the track and do step-ups back at the bleacher until 6 comes in.
Thang 3: Run along the trail by the baseball fields back to the small playground by the school. Do eight 45-second balance holds (quad stretch with arm reach each side, standing pigeon hold each side, warrior stance each side, chair leg extension each side).
Thang 4: Run through middle lot up to Theodore around the school and do a wall-sit with Muhammed Alis and head/shoulders/knees/toes touches IC x 23.
Thang 5: Run to field behind flags and do 11s with slow count curls and thrusters with murder bunnies in between.
Mary: Instead of doing the Chum Bucket Crunch Circuit (CBCC) we did the Chum Bucket Plank Circuit (CBPC). Eight 45-second plank holds (one arm sphinx both sides, forearm side balance both sides, high plank bird-dog both sides, side arm balance both sides).
Circle of Trust
Keep challenging yourself to build up that mental/physical fortitude so you are prepared for the unexpected. Also, it was fun sharing my F3 workout plan with my family.
Naked Man Moleskin
I’m glad I consulted with my M to build this workout, because it seemed to kick all our butts, mine especially. The balance stuff was especially difficult for me, and the hanging exercises were far more difficult than I thought it would be.
Thanks Yellow Card for having my 6…after just completing his year of site-Q duties, he’s still willing to step up when needed for the most important job in F3. I couldn’t have done this workout without you. The video you attached to the preblast was horrifying though.
Shout out to Dismissed for tackling his first black diamond!