06/30/2022 - Two Wolves - Another Trip Around the Sun
AO: Two Wolves
When: 06/30/2022
PAX:
Number of Pax: 11
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
Preblast – “Looking at the Q Sheet, there are so many great options tomorrow – so I will consider it a true honor if you’d join me as I celebrate the start of my 37th trip around the sun! Bring at least 30 lbs with you. Could be a ruck, coupon, kettlebell, sandbag – whatever you want to carry around the AO. We’ll move, we’ll get stronger, and we’ll have some fun! Its my party and I’ll do what I want to!”
Another year of life. Another opportunity to give back to a group that has changed my life. I knew I had to jump on the Q Sheet for my birthday!
No set-up required for this one. I arrived to the AO parking lot to see One Eye Willy waving his flag in celebration. Nice!
The clock hit 5:15. Bean Counter had the late 90s/early 2000s Nu Mental bumping on the speaker. It was time to roll. The F3 principles were shared and the disclaimer was given…
Warm-O-Rama
- Side Straddle Hops – 20 IC
- Arm Circles – 10 IC (x2)
- Abe Vigodas – 10
- Imperial Walkers – 10 IC
- Stretching – OYO
The Thang
Pax had been instructed to bring some weight with them. The group was probably split between rucks and coupons. We picked up the weight and carried it to various spots around the AO.
Stop 1: Base of the Hill – Do 37 reps of CHEST PRESS at the bottom of the hill, run to the top of the hill and do 37 LBCS. Run back down and repeat this format a second time. Hold plank/squat for the 6.
Let’s move!
Stop 2: Pavilion – Do 37 CURLS and 37 DIPS. Repeat for two sets. Hold plank/squat for the 6.
Let’s move!
Stop 3: Basketball Court – Do 37 SQUATS (with weight) and 37 SIDE STRADDLE HOPS. Run a suicide across the basketball court. Repeat this format for a second time (including a second set of suicides, because it is my birthday!). Hold plank/squat for the 6.
Let’s move!
Stop 4: End of the Parking Lot – Do 37 reps of OVERHEAD PRESS and 37 ROCKY BALBOAS on the curb. Repeat for two sets. Hold plank/squat for the 6.
Return to the Flags!
MARY: HEEL TOUCHES – 37 (IC)
Time for some fun! Pax left their stuff at the flags and took a short mosey to the tennis courts. Time for a game of FOOT VOLLEY – think a combination of soccer, tennis, and volleyball. Pax were divided into 2 teams for the last ten minutes of the workout. It was a fun way to end the morning!
Circle of Trust
I have completed another trip around the sun. I always take time around my birthday to reflect on the last year and set goals for the year ahead. As I’ve talked about before, I was in a dark place when I first game to F3 nearly a year and a half ago. So the fact that I made it to 37 is nothing short of a miracle. The struggle is still real, but I am reminded to look for the light, the blessings, in the midst of the darkness. I am thankful for everyone who came out to celebrate with me this morning. Special shoutout to the boys from Black Panther as well who invited me to coffee after the workouts.
Naked Man Moleskin
It seems appropriate to have Bean Counter serve as Site Q for this workout. He is a man who has been a friend since my early days of F3. Appreciate you so much, brother!