05/31/2022 - Two Wolves - Return to the Octagon
AO: Two Wolves
When: 05/31/2022
PAX:
Number of Pax: 10
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
This Q was picked up on Monday morning to help a fellow pax in need. It’s what we do in F3!
Preblast – “An audible has been called and YHC is stepping in to Q tomorrow at TWO WOLVES. Bring a COUPON. Bring a desire to get STRONGER.”
I wanted to bring back a workout I led at Two Wolves back in December but knew I could do it better. I made some adjustments to the routine based on my own AAR from last time.
5:00 am: Arrived at AO to set up the octagon in the field (8 cones); Hot for Teacher was already there getting some miles in on his bike!
5:05 am: Other pax started to arrive
5:15 am: Welcome, 5 Core Principles, Disclaimer…Let’s go!
Warm-O-Rama
- SSHs – 20 IC
- Arm Circles – 10 IC (x2)
- Abe Vigodas – 10 IC
- Stretching – OYO (60 seconds)
Grab your coupons and mosey to the base of the hill where cones are set-up. Leave your coupons at specific cones as assigned by the Q.
The Thang
“Return to the Octagon”
This is the main event of the morning! 8 cones set-up in an octagon shape in the field at the base of the hill. Each cone is marked with a different exercise.
- Swings
- Side Straddle Hops
- Curls
- Squats
- Overhead Press
- Plank Jacks
- Rows
- Merkins
Round One: Do 20 reps of the exercise; LUNGE WALK to the next cone clockwise around the octagon. When you return to your starting point, lunge walk to the middle and hold plank for the 6
Round Two: Do 25 reps of the exercise; BEAR CRAWL to the next cone clockwise around the octagon. When you return to your starting point, bear crawl to the middle and hold plank for the 6
Round Three: Do 15 reps of the exercise; RUN A LAP all around the octagon until you get to your next cone. When you return to your starting point, run to the middle and hold plank for the 6. **This round was added because One Eye Willy complained we weren’t running enough!**
Round Four: Do 20 reps of the exercise; LUNGE WALK to the next cone clockwise around the octagon. When you return to your starting point, lunge walk to the middle and hold plank for the 6
Mosey back to the flags with your coupons!
MARY:
- LBCs – 20 IC
- Heel Touches – 20 IC
- No time for other exercises…Recover! Recover!
Circle of Trust
Count-O-Rama
Announcements – Check Slack!
Name-O-Rama
It can be hard to get back into the week after taking time off during a long weekend – whether it comes to your fitness or your job! F3 is more than a workout, so make sure that the same energy and drive you put into a 45-minute workout carries over into the rest of your day. That is a reminder for myself as much as it is for everyone else. Keep accelerating!
We closed in prayer – special prayers given for our fellow pax facing struggles.
Naked Man Moleskin
Personal AAR – The exercises worked much better this time compared to the first edition of this workout back on 12/14/21. Much better flow from cone to cone for each exercises without too much of a traffic jam.