07/14/2022 - Two Wolves - Gloop’s 2 Year Manniversary
AO: Two Wolves
When: 07/14/2022
PAX:
Number of Pax: 11
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Augustus Gloop
Introduction
Pre-blast Two Wolves
Black Diamond
Thursday 7/14/22 5:00am
@channel Join YHC tomorrow at Two Wolves as I celebrate my 2 year Manniversary with F3. Over the past couple years, I’ve been to a lot of great beatdowns, experienced many ups and downs and always had F3 brothers to push me.
Tomorrow I’ll try to return the favor. There will be ups. There will be downs. We will be pushing for a full 60.
Bring a coupon, vest and shoes for all surfaces.
HC below
5 Core Principles
Disclaimer given
Warm-O-Rama
WoR
20 SSH
10 Good Mornings
15 Copperhead Squats
15 Tempo Merkins
Coupon Mosey to east side of lot
The Thang
Thang 1
Burpee shuffle
All PAX completed 50ish vested burpees
Thang 2
Coupon Mosey to end of field
Divide PAX into 2 groups
One groups Indian run Path loop
Other group coupon Flutter kicks
Switch
Next with Mtn Climbers
Next with Plank jacks
Next with Coupon Jumps
All PAX completed 4 rounds of Indian runs
Rifle carry across full field to base of hill with coupons
Thang 3
25 Curls
Run 1/2 hill, back down, then full hill
25 Chest Press
Run 1/2 hill, back down, then full hill
25 Goblet Squats
Run 1/2 hill, back down, then full hill
25 Coupon Dips
Run 1/2 hill, back down, then full hill
Repeat for 3 full rounds
All PAX repped and ran together.
MoM
Coupon Mosey back to flags
Hold Plank for 6
Circle of Trust
Wrapping up 2 years with F3, I’ve experience ups and downs physically. Through injuries and setbacks, the PAX of F3 have always been supportive and pushed me to be better.
I hope I’ve done the same for you all over the past few years. I’m proud to be a part of this great group of men.
Naked Man Moleskin
When putting the workout together, I tried to design Thang 2 as a core and cardio burner. I think it turned out alright. I plan to modify and change it up for some regular BCs in the future.
As we kicked off WoR, some PAX attending the normal BC were rolling in and as we ended, we ended next to the regular BC group as well. After NoR and CoT, CK, who was leading the regular BC, mentioned we should try to combine the Black Diamond and regular BC for the last 15 min to give PAX a taste of a BD workout. I think its not a bad idea and something to consider.