AO: The Olympiad
When: 05/03/2024
Number of Pax: 7
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
Stretch Club with the worms today. No rain during the workout today, but overnight rains brought out tons of worms for us to lay in. Good thing we are a bunch of tough dudes. We got word of an early school bus trip with a lot of car drop-offs, so it was decided to move to the track to stay out of their way.
Warm-O-Rama
Jog in place for the introduction, disclaimer, F3 mission, core principles, and credo. Mosey to the track for stretch club.
2-minute extended world’s greatest stretch.
The Thang
1-minute stretches with a 15-second rest (so I could explain the next movement).
Reverse lunge to knee hug.
Quad stretch with arm reach.
Crossover hamstring stretch to side lunge.
Forward lunge with cross body reach.
Front kicks.
Hip circles.
90-90 stretches.
Figure 4s.
Groiner to kickstand.
Proposal arm circles.
Thread the needles.
Glute rockers.
Laying leg swings.
Laying knee pulls to open and twists.
Marching bridges.
Ab moves with stretches: Scissor, Farthing, Pigeons
Supermans.
Scorpions.
Cobras.
Child’s pose.
Circle of Trust
I had an idea in my head for this, but it came out a little disjointed in my opinion. Basically, what I was trying to get across was to continue to look for opportunities outside of the normal workouts to accelerate. We have a great network of PAX that will likely join you in whatever endeavor you want to try (1st, 2nd, and 3rdF). Good examples this weekend…we have the Valor Ruck and the Indy marathon weekend. Keep doing those F3 workouts but look for other opportunities too.
Naked Man Moleskin
Thanks Millville for having our 6 today. And it was quite an interesting conversation at DD after the beatdown about a number of things, including AI. Watch out for Skynet and Klingons.