Avon Farm 5K

12 men showed up for my virgin Q this morning with no idea that they’d be running a 5K.

Disclosure better known as Disclaimer:

I am not a professional.  If you get hurt we will carry you.  If you get injured Man Down will provide buddy aid (Not sure what that will consist of)

Warm Up:

Mosey to the prison yard and play Follow the Leader which went a little something like this:

  • Run circles around the prison yard, butt kicks, arm swings in circles/from side to side
  • SSH x 20 IC
  • Cross Country Skier x 20 IC
  • Mountain Climber x 10 IC
  • Ski Jumpers  x 10 IC

The Thang:

  • Run to the bottom of Avon Farm, plank and wait for the 6.  The Merkin x 10 IC
  • Run up the hill to the first intersection (half way), plank while waiting on 6.  The Merkin  x 10 IC
  • Run to the bottom of Avon Farm, plank while waiting on 6. 5 Burpees OYO, run to the top of Avon Farm 5 Burpees OYO, alternate between flutter kicks and planks while waiting on the 6.
  • Run to the bottom of Avon Farm plank and wait for the 6.  Carolina Dry Docks x 10 IC
  • Run to the Prison Yard, LBC’s while waiting on the 6. Carolina Dry Docks x 10 IC
  • Pause for a quick 20 seconds while doing Balls to the wall counted by man down (Everyone stayed up despite man down not hearing that I asked him to count.  It felt more like a minute to me.)
  • Run to the bottom of Avon Farm, “the next exercise is the muscle up”.  Wait, the retaining wall is at the top of the hill…  run to the retaining wall next to the club house picking up the 6 as we go.
  • 20 muscle ups OYO, LBC’s while everyone finishes.
  • 20 muscle ups OYO again, because there’s no retaining wall at the bottom of Avon Farm, and back to the bottom of Avon Farm.
  • Running a little short on time so no exercises at the bottom.
  • Run to the top of Raddington picking up the 6 along the way.
  • Plank Punch x 20 IC
  • Back to the AO just in time for the COT


  • Great workout guys I was a little worried about the running, but everyone gutted it out.
  • Right at 3.15 miles for those of you that were wondering and half of that was uphill.
  • I was beat afterwards.  If you made an announcement, I didn’t hear it.  Feel free to post them in a comment below.


11 thoughts on “Avon Farm 5K

  1. Dingo

    Before I read the back blast I was sorry I missed your VQ. After reading it…..I’m kinda glad I missed it!! 🙂

    Thanks for stepping up Cinderblock! f3 may have created another monster Q!!

  2. Bloodsport

    Full disclosure tough beat down good prep for the king tiger 5k next year. Congrats cinder block on a great vq

  3. Man Down

    Great VQ Cinder Block! During the warm-up COP, you had me thinking we were gonna do a little wrasslin’! Maybe next time?
    The Farm Pit sucks! We should incorporate it into Jailhouse Rock! 🙂

    1. Trail Mix

      Yeah, during the warm up I was waiting for him to say, ‘Ok, partner up and wait for the whistle…’

      I agree that the Farm Pit (or Fat Bastard, as I call it) should somehow get incorporated into jailhouse rock – I think it’s the best and worst aspect of the AO

      1. Cinder Block Post author

        Assuming it’s the bottom of Avon Farm, that would have been a much a better title. The Farm Pit 5K may become an annual event. Fat Bastard 5K kind of has ring to it too.

  4. Trail Mix

    Nice VQ, Cinder Block! I like the variety of exercises that you brought in, and man, the never-ending suicide…I haven’t pushed that hard in a while. Definitely a you-v-you aspect to push up the hills, but I like how you kept the Pax together as well. Nice work!

  5. Urlacher

    Good work on VQ CB! You where definitely freed to lead out there. Great job keeping all of the campers together while also keep progress moving!

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