Date: 2025-09-18
AO: ao-the-bluff
Q: Audit
PAX: Wax On, Wheelie, Dovetail, Squash, Slag
FNGs: None
COUNT: 6
Welcome to The Bluffs and thank you for being here to grow with me!
F3 is a worldwide organization built on the foundation of improving male leadership in our communities. Thank you for stepping up to improve yourselves and me this morning.

I am no professional and todays workout was designed by another non-professional so push but do not hurt yourselves.

Todays BD was brought to you by the brothers of F3 Laramie who work out at an insane elevation of 7,220 feet!

WARMUP:
Good mornings
Abe Vigodas
Leg stretches using the wall
Mosey to stop sign
5-1 Burpivators (SSH / Mt Climbers / Merkins)
Mosey most of the way up the hill
We were warm!

THE THANG:
Thang 1: 7220 (feet for Laramie!)
7 Merkins / Run up hill for 2 Burpees / Back down hill for 20 squats. Since Laramie is 4k feet higher than Vail we did this 4 times.

Thang 2: The Man from Laramie
7 cones laid out in a circle with an exercise assigned to each. 1 minute per exercise with 15 seconds time in between to get to the next cone. Exercises:
L – lunges
A – american hammers
R – reverse crunches
A – alt shoulder taps
M – merkins
I – imperial squat walkers
E – eleven burpees

We made it through once and then 3 stations for round 2 before the mosey started back down the hill.

MARY: Built into BD
ANNOUNCEMENTS: Family ruck event this Saturday at ao-the-furnace
COT: Completed – I should start writing things down because the morning happened and what we specifically prayed for has left me.

Notes from this morning:
– Reverse crunches require a tucked in shirt otherwise you get loose rock on your back and in your shorts. Ouch – Be careful when offering the PAX an out during your disclaimer – words matter! – Wheelie at his Wheeties this morning – keep killing it dude!
– Squash, when faced with difficult decisions picks the hard one first. Way to lead! (Started with burpees both rounds!)
– House pops are not only dangerous but apparently illegal as well…….good to know.
– If you have an annoying dog as a neighbor see Wax On for non-lethal solutions. (Apparently this may be used for co-workers as well, or at least Wheelie is willing to try…..)

Audit is out.

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