Date: 2025-08-14
AO: ao-the-bluff
Q: Audit
PAX: Wax On, Dovetail, Wheelie, Blip, Waterboy, Slag
FNGs: None
COUNT: 7
F3 is you vs you but today we worked in a team competition. Why you ask? Because our focus/drive/effort/accountability can differ when working for ourselves as opposed to working as part of a team.

WARMUP:
Artifical Turf grabbers
Squnges
Merkin to Side Plank
leg stretches on wall
Mosey
Asphalt swipers
Squnges
SSH
Copperhead Erkins
Mosey
Asphalt swipers
SSH
Mt Climbers
Inchworms
Mosey

Good and warm!

THE THANG: Performed on the Bluff Hill
Thang 1: Compete with one self
Hillicides: 5 stations for hillicides (suicides) and at each station perform the exercise listed before going back to starting point. Each station builds on itself so 50 reps by station 5.
Exercises: Carolina Drydocks / Squat Jacks / Mt Climbers / Inchworms / Imperial Walkers S1 = 10 Drydocks
S2 = 10 Drydocks & 10 Squat Jacks
S3 = 10 Drydocks & 10 Squat Jacks & 10 Mt Climbers
S4/5 follow same pattern.

The competing part here is to challenge yourself to never stop moving. You don’t have to go fast but just keep going until complete. Great job pax!

Thank 2: Team competition; Cindy relay
Home base (fire hydrant) where we split into 2 teams. 5 exercises for teams to work through where a new pax takes a turn being the leader for each exercise. After each exercise is complete the leader runs cindy to the next station. First team to get cindy back home wins.
Rules: At least 2 sets per exercise and no more than 3. This means leaders need to watch their teams to know when a break is needed and know when to push. Gotta lead the whole team men!
Exercises: Squat raises x 50 / Imperial Walkers IC x 40 / Merkins x 30 / Carolina Drydocks x 20 / Inchworms x 10

Odds were slightly ahead the entire relay but evens rushed back on the final run and it was an even tie with both teams crossing the finish line together. Great fight men!

MARY:
JLos performed continuously while announcements were heard
ANNOUNCEMENTS:
Ruck event coming – watch slack
COT: Done

Notes from today:
While cooler it was quite humid
With the humidity we had a good sweat – My M asked if we swam for the BD if that helps the picture
Waterboy is really fast on merkins – I’ve never done 30 that quickly nor will I likely do that again. Good push dude! As Wax On noted, inchworms are fun! (I think that’s what he said)
Had some runners give us praise on mile 3 of their 5 mile run – we worked harder, just saying.

Audit is out, gotta sleep of my blueberry pancakes now!

Tags: ao-the-bluff, Wax On, Dovetail, Wheelie, Blip, Waterboy, Slag