Running out

AO: The Widowmaker

When: 09/07/2019

QIC: Zohan

PAX (7): Pinky, Sculley, Boomer, Dosido, Mufasa, Nacho Libre, Zohan


The idea for the workout came from the 43 feet leadership podcast. I think it was Dread who talked about getting used to pain and chaos and gave an example that when the Q takes the PAX out of the AO they don’t know what to expect.


A quick mosey on the trail, followed by 10 Squats, 10 Weed Pickers

Some mumble chatter ensued after the Q’s pronunciation of Pickers sounding more like Peckers, PAX wondering if that’s a new exercise

10 Hill Billies

The Thang:

The PAX were led on a ~2.1 mile run outside of the AO with stops for beat-downs.

1st stop – Lucky 7s

7s being the 11s little brother, Luck 7s means triple the fun (777).

Starting with 6 Wide Merkins, 6 Stagger left and 6 Stagger right, bear crawl (a bit of downhill and back up), 1 Shoulder tap, 1 Plank Jack and 1 Mountain Climber. Run back. (followed by 555-222, 444-333 and so forth to 111-666).

2nd stop – Lunges, Situps and LBCs

Starting at a lamp post, PAX lunge to the next lamp post and do 5 Sit ups, lunge to the next for 10 Sit ups and so forth till 25 Sit ups . Then continuing with 30 LBCs to 50 LBCs on the subsequent lamp posts.

3rd Stop – Bear Crawls and Bonnie Blairs

10 SSH just to catch our breath. I think SSH are an unofficial core principle of F3

Q points at 4 corners in the parking lot. Bear crawl between them. 15 Bonnie Blairs (single count) on each.

4th Stop – Mike Tysons and Rocky Balboas

We reached the circle above the entrance of the AO.

10 Mike Tysons IC (derkin position with feet on curb side, 1 horizontal squat and 1 push up)

Rocky Balboa – 1 minute of steps ups on the curbside, as many as you can

10 Mike Tyson IC

Rocky Balboa

5th Stop – Calf raises

We reached the stairs at the entrance of the AO. 1 Calf raise on the first step, 2 on the next, then 3… Restart the count between flights of stairs. We had to cut the it short to make it back in time to the flags.

Final Stop – Mary

Back at the theoretical flag (no one had it), we had just enough time for 15 American Hammers and 15 Box Cutters before time caught with us.


Prayers for the people in the Bahamas. Prayers for our brothers finishing the Blue Ridge Relay. Next week 9/11 memorial (18 years have passed).

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