Building Blocks

AO: Olympiad

BeatDown Date: 04/11/2022


Number of Pax: 6

Pax Names:

Top Hat, Casket, Atlas, Ex Lax, Fish n Chips,

Number of FNGS: 0

FNG Names: n/a

QIC: Silver Bullet


After leaving Augusta National following another memorable Masters, we start focusing on the “building blocks” to prepare us for our upcoming GrowRuck May 13-15. This beatdown uses core exercises to help prepare us for rucking.

* Had to modify original due to weather and too much work 🙂 The modified version is listed below


Neck rolls – to the left IC / to the right IC
Arm Circles – forward IC / reverse IC
Weedpickers IC
Goof-balls IC
Cooperhead Squats IC
Motivator 10

The Thang

Deconstructive Burpees (Q modified to rotate count after groiners, it was a good call)
Run in place drop – 1 groiner, run in place drop 2 groiners continue to 10 (Rotate the count)
Run in place, drop 1 merkins, run in place, drop 2 merkins continue to 10 (Rotate count)
Run in place, 1 – jump squat, run in place – 2 jump squats continue to 10
Run to place, 1- overhead clap, run in place, 2 overhead clap – continue to 10

Grab Cindy, rifle carry for 5 rotations

25 lunges each leg
18 Carolina dry-docks (repeat)

Grab Cindy, rifle carry for 5 rotations

Rotating Plank for 2 mins
12 Supermans
Repeat 2 * had to cut short to 1

Mary –
Freddie Mercurys
Dead bugs
Side Crunchs (25 each)

Circle of Trust

Celebration of Dutch’s Life is Thursday – strong F3 showing
Saturday blacks ops * Lake Atalanta replacing ao-tododtacos so we can transition to Tango2 run hosted by our own Nomad and Half Baked

Naked Man Moleskin

“Iron sharpens iron, and one man sharpens another.” (Proverbs 27:17)
It would be impossible for one tool to become sharper without the presence of the other. Left isolated, both blades would be dull and quite useless.
God expects us to live and serve in a community of other believers (see Hebrews 10:25), and He desires for us to build loving and growing relationships with others (see 1 Thessalonians 2:8).
* Relationship has to be there
* both parties must be willing and able
* Takes invested time with one another
* allow others in your life
* be a good listener

Leave a Reply