AO: The Olympiad
When: 01/14/2025
Number of Pax: 7
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
Q’ing a version of a workout I did downrange with the Anaheim crew recently, but leveling up with weighted vests for the black diamond. With snow in the forecast, wanted to do a scout run before the workout to check the footing. Met up for a couple EC miles with Foreclosure, Sparkler, and Algorithm (who had to run a mile with his flag that he left behind recently).
Warm-O-Rama
Jog in place while going over the introduction and disclaimer.
SSH OYO while going over the F3 mission, core principles, and credo.
Cardio WoR: Moved around the perimeter of the parking lot (jog, high knees, butt kickers) with 6 stops along the way for stretching: Abe Vigodas, WMH with arm extensions, TIE fighter twirls, Hamstring scoops, Imperial squat walkers, and Burpee Motivators from 5.
The Thang
Thang 1: One mile slingshot ruffle through the neighborhood with our weighted vests.
Thang 2: Rucks off, 50 burpees
Thang 3: Modified Go Ruck Jack Skellington with weighted vests. 10 reps of each (squat, BBSU, merkin, 4CT mountain climber, 4CT SSH, 4CT flutter kick), followed by a lap around the parking lot (about a 1/4-mile). Goal was at least 5 rounds, and most got it.
Uncle Mary: Start with Q leading a core exercise. If you can’t keep up; get to failure; or just want to do something different, yell out ‘Uncle’, and then that PAX leads the next exercise of their choosing until someone else yells out ‘Uncle’. Repeat until recover recover.
Circle of Trust
If you are ever feeling in a rut with F3, it’s time for a new challenge. Use these F3 workouts to prepare you for hard things, and then be on the lookout for some Hard Shit (like the Frozen Gnome some guys did this past weekend, or OCRs, Ragnars, etc.). There’s a great community of guys in F3 that are always looking to team up for ‘what’s next’.
Naked Man Moleskin
I learned a new acronym today. RAS. Thanks Soft Hands. Thanks Foreclosure for your site Q’ing today, and all the help you always provide on these black diamonds!
AAR: If you are going to have a buy-in, think of having a buy-out as well, along with a target goal for number of rounds.