Olympus…now with Black Diamond Intensity =?utf-8?q??= ®

Date: 2026-03-07 AO: Olympus Q: Krzyzewski , PAX: Gapper, Wabbit, Blanks, Toto, The Worm, voodoo, Mountain Momma, Schedule C, Krzyzewski, ickey_shuffle, Omaha FNGs: None COUNT: 11 [Placeholder…will write some pizzaz after the 2.0s are in bed] WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, one-handed swings (5x e/s), slingshots (7x e/w) THE THANG: 1) The E-Z Complex (3 sets) – Single bell swings (3x) – Hi-pulls (2x) – Clean / squat / press (1x) – Switch hands and repeato 2) :dolphin: Test Block – Flow (10 min.) – Cleans (5x) – Press (5x) – Front squat (5x) – Snatch (5x) 4) :dolphin: Block B – EMOM (15 min) – Minute A: Sling-stops (7x e/w) – Minute B: OH windmills (3x e/s) – Minute C: Swings (15x) OR rotational swings (5x e/s) 5) :dolphin: Block C – LUNGES! (4 sets) – Racked walking lunges (20x paces) 6) :dolphin: Block D – Holds – Variety of static holds MARY: Some glutebridges, planks, and reverse-planks(!?) for all to enjoy! ANNOUNCEMENTS: – THE PR:o:D – First Friday of the month – see Slack for details for April’s edition – :beers: SOB Brew Ruck (3/7) – Bro…you missed it. – :pancakes: Second F Friday (3/13) – second Friday of the month at Stacks. See Slack for details. – :muscle: Q School (3/28) – following Olympus (or The Rock) at Calvary with a plan for an 0810 start and 0900 completion. – :calendar: Other F3 odds and ends: docs.google.com/document/d/1rfXr_W_lxq61DGddefdopUF81v3z13rkIIrnyQ_ROFc/edit?tab=t.0 – :scroll: “All courses of action are risky, so prudence is not in avoiding danger (it’s impossible), but calculating risk and acting decisively. Make mistakes of ambition and not mistakes of sloth. Develop the strength to do bold things, not the strength to suffer.” – Niccolo Machiavelli COT: YHC took out the joint groups