AO: The Pound

When: 10/10/2021


Number of Pax: 11

Pax Names: Bloodhound (Cherokee), Callback, Downward Dog, Drone, Huffy, Ransomware, Ribeye, Tarheel, Wham-O,

Number of FNGS: 1

FNG Names: Ribeye

QIC: Drone & Wham-O

The BackBlast:


With so many new faces in the last several months, the SLT thought it was high time we equipped the newer pax to Q a workout.  Wham-O and YHC answered the call and co-Q’d a sampler workout with extra explanation throughout.  Coincidentally, we had a downrange visitor in longtime F3 Cherokee veteran and GrowRuck cadre Bloodhound, who added some insightful nuggets and instruction.

After 5/1 minute warnings, the welcome and disclaimer, the fun began.


  • Key concepts:
    • Command voice
    • Next exercise is, starting position, in cadence, recover
    • Practicing 4 count cadence
    • Modeling proper form
    • Had pax practice leading each exercise and provided feedback
  • Side Straddle Hop
  • Windmills
  • Merkins
  • LBAC forward/backward
  • Michael Phelps
  • Mountain climbers
  • Lap around field

The Thang:

Pt. 1 – Circle of Pain
  • Key concepts:
    • Letting pax practice calling cadence
    • Simple string of exercises
  • 21s (SSH with reps 6-21 silent)
  • Bear Squats
  • Dive Bombers (OYO)
  • Groiners
  • Ring of Fire – hold air chair, one pax at a time does 10 Merkins
  • Monkey Humpers
  • Squats
Pt. 2 – Burpback Mountain
Partner up at the base of the hill next to Lake Herrick.  P1 runs backwards up and forwards down the hill 5x while P2 does burpees.  Switch off until you reach 100 total.  Keep running the Hill until last pair finishes.
Pt. 3 – 6 Minutes of Mary
Dealer’s choice style


  • Ball of Man
    • Importance of getting out of your comfort zone
    • Living 3rd – you are not the center of your universe
    • “Leaders don’t create followers. They create more leaders.” -Tom Peters
    • Being Q is not about you – it’s about serving the pax.  It’s not about showing off, it’s about helping them show up and reach their potential.
  • Count-o-rama
  • Name-o-rama
  • Pledge