FAFO Monthly Workout | October

FAFO Nation!

Thank you for another month of being bad asses !

Also please KEEP COLLABORATING!! It allows me to highlight all you on FAFO's wall.

This month is Spookey.

So, we have a halloween tee that you can't buy anywhere... but you can win!

To enter it's absolutely free.

All you have to do to win it is... Do the workout .... Tag us on instagram (or collaborate)!

At the end of each month we will pick a winner at random from the folks that tagged or collaborated with us doing the workout.

Drawing is October 31st.

Good Luck, Stay Safe

-WODdoc

P.S. If you do want to buy a tee and support the channel you can buy our official training training tee by CLICKING HERE 🫶🏼

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Snatch and Pew...

Required Equipment

• Dumbbell (35/25) (Bonus points for a pumpkin).

• Pistol

Complete the following:

10 Single Arm Alternating OH Lunges Strong Hand (35/25/pumpkin)

10 Strong Hand Only Pistol

10 Single Arm Alternating OH Lunges Weak Hand

10 Weak Hand Only Pistol

10 Single Arm Alternating OH Lunges Strong Hand

10 Strong Hand Only Pistol

10 Single Arm Alternating OH Lunges Weak Hand

10 Weak Hand Only Pistol

Target:

4 - 1/4sheet of paper 8x11 printer paper as target.

*This will create a rectangle. Position the rectangle so it is taller than wider.

Pistol Target Distance: 12 yrds (36ft)

Loudout:

4 x 10 Pistol

Firing Position:

Standing while holding weight/pumpkin in opposite of shooting hand.

Setup:

• Place targets (4 - 1/4 pieces of paper ) downrange stapled at shoulder height / Taller than wider.

• Use one target per round. (Max 10 hits per target).

• Measure from targets up-range 36ft --> Mark firing line.  

• Set your pistol at the firing line (can be on box or table).

• Place your dumbbell/pumpkin behind the firing line.

Instructions:

1. Athlete will start standing with dumbbell/pumpkin on ground behind the firing line.

2. On go: athlete will pick up the dumbbell/pumpkin and perform 10 single arm alternating OH lunges holding weight in strong hand only.

3. Then, go to firing line load and fire 10 pistol shots standing strong hand only while holding weight/pumpkin in opposite of shooting hand.

4. Perform Clearing Procedure

   - Remove magazine

   - Close bolt/slide

   - Point firearm downrange and pull trigger

   - Place rifle/pistol down

   - Raise both hands and yell out loud "clear!"

5. Perform 10 single arm alternating OH lunges holding dumbell/pumpkin in weak hand only.

6.  Then, go to firing line load and fire 10 pistol shots standing weak hand only while holding weight/pumpkin in opposite of shooting hand.

7. Repeat for another round of strong and weak hand shooting. 4 Total rounds.

8. Time stops following final clearing procedure.

Scoring:

Time + Misses (10 sec/miss)

Remember Tag us on IG @fitnessandfirearmsONLINE to win this months one-off tee!

HAVE FUN!

POST YOUR SCORES IN THE COMMENTS BELOW!

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