AO: The Olympiad
When: 05/22/2025
Number of Pax: 6
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Broomstick
Introduction
I decided to run this one back – one of the first F3 workouts I designed. I tweaked it….of course.
Warm-O-Rama
Good Mornings x10
Willie Mays Hays x10
Morpheus Squats x10
Arm Circles FWD x10
Arm Circles BWD x10
Calf Stretch
SSH x20
The Thang
We headed to the track, where each corner had a station. Each station listed four exercises. Starting at Station 1, PAX executed Exercise 1, then moved around each of the four Stations, executing exercise 1 at each stop. For round two around the track we executed exercises 1 AND 2. And so forth. It was cumulative and built as the beatdown went on.
Station 1 (Coupon)
- 20 Curls
- 20 Rows
- 20 Chest Press
- 10 Lion Kings
Station 2 (Coupon)
- 20 Goblet Squats
- 20 Deadlifts
- 20 OHP
- 20 Dips (use coupon)
Station 3
- 20 SSHs
- 20 Big Boys
- 15 Merkins
- 20 Monkey Humpers
Station 4
- 20 Bobby Hurley
- 20 Gas Pumpers
- 20 Carolina Dry Docks
- 10 Burpees
Mary
- 20 Baby Sharks (IC)
- 15 Up & Overs (IC)
- 15 Chest Press Flutter Kicks (IC)
Circle of Trust
• We often discuss how important our health is. Health is the most important thing.
• I heard a new reason why – because if you’re really not healthy, all you care about is getting healthy.
• You don’t have time to truly care about your family and support them to the best of your abilities.
• You can’t possibly perform at your best at work.
• You certainly can’t follow your passions.
• You can’t be the best version of yourself if you’re unhealthy.
• Take care of yourself
Naked Man Moleskin
Tclaps to Napster for textbook Site Q support. This HIM is always on the ball with his SQ duties, upholding the high standards of the role. Thanks brother!