2026 FAFO Competition​
Week 2
Workouts 3 and 4 Below
FAFO Fam!
Welcome to week 2!.
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Congratulations.... on making it through week 1 !!!
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Quick update. The leaderboard will be updated by tonight. I have the scores done. I just ran into a small issue on the backend side with the live leaderboard. Should be resolved later today.
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I know you are all on the edge of your seats!!!
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Onward!
Below are Week 2 workouts. There are 2 workouts. You can do them in any order and you can do them as many times as you like.
Both workouts are due Tuesday, March 31st 7:00PM EST.
Your workout must be videoed.
Videos must be continuously and unedited.
Any edited video with not be validated and you will loose eligibility to the FAFO prize table.
There is an example of each workout below ("Video Example). When in doubt do exactly what I did in the sample video.
All videos need to be uploaded to your own personal Youtube channel and you must make the videos public or unlisted ... They CANNOT be private.
Copy your video url and submit it with your scores.
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All scores must be submitted to FitnessandFirearmsONLINE.com scores section. CLICK HERE
All scores must be submitted by 7:00 PM Tuesday. ​
There is no exceptions to this.
Please consider upload time -- Do not wait till last minute.
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If there are any problems with your scores I will email you.
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All scores will be updated on our leaderboards once validated.
Please allow 24 hours from due date for scoreboard to be updated.
We encourage you to watch other videos near yours on the our live leaderboard as a way to help crowdsource video validation.
Please email me if blatant violations.
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WATCH PARTY and TROPHY PRESENTATION will be Thursday night April 8th!!
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Questions: DM FitnessandFirearmsONLINE instagram or email FitnessandFirearmsONLINE@gmail.com.
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Best of luck, Stay safe
WODdoc.
Suggested Range Packing List
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Pistol
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Rifle
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Box
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Dumbbells x 2
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150/150 Ammo
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Eyes
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Ears
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Tape measure
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Tripod
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Phone
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Target stands
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Backers
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Printed targets
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Printed instructions
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Stapler
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Staples
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Timer (clock) Timer App
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Folding Table
!!! Attention !!! !!! Attention !!!!!! Attention !!!
Athletes Must Perform Clearing Procedures Correctly
or will be disqualified!!!
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Submission Videos Must be Continuous
or Scores will not be validated!!!
WORKOUT 3: Waddle Waddle
Sponsored by: Real Avid
For Time:
3 Waddle Walk 5 Deadlift to Box
10 Rifle
3 Waddle Walk 10 Deadlift to Box
10 Pistol
3 Waddle Walk 15 Deadlift to Box
10 Rifle
3 Waddle Walk 20 Deadlift to Box
10 Pistol
Target Distance:
Rifle: 18 yrds (54ft.)
Pistol: 18 yrds (54ft.)
***You need 2 copies of each target***
*Must use official FAFO targets or your scores will not be validated and you will not be eligible for any of the prizes in the FAFO prize pool.
Loadout:
Pistol: 2x10
Rifle: 2x10
(Must load magazines to exact round count)
Loading more than prescribed round count in a single magazine = scores will not be verified.
If you do not have enough magazines have a friend reload them during your work but do not over load magazines.
Dumbbell Weights:
70lbs - Mens Elite
50lbs - Mens Intermediate/Masters
50lbs - Womens Elite
35lbs - Womens Intermediate Intermediate/Master
Box Heights:
24" - Mens Elite
24" - Mens Intermediate/Masters
20" - Womens Elite
20" - Womens Intermediate Intermediate/Master
Setup:
This workout requires 2 printed pistol targets and 2 printed rifle targets
Target orientation is landscape
Place targets at shoulder height at downrange berm.
Targets can be stacked horizontally or vertically but cannot overlap.
They do not have to be on separate target stands.
Measure 18 yards (54 ft.) up range from targets and mark firing line.
Your workout area can be anywhere behind the firing line But all work must be done in video frame at all times.
You can use a table as shown in sample video but it is not required.
Both firearms must remain at firing line at all times.
Workout Area Setup:
1. Place box behind firing line in workout area.
2. Measure 20 ft. from box and mark waddle walk start/finish line.
3. Place appropriate weight behind waddle walk start/finish line.
Movement Standard:
Waddle Walk Deadlift to Box
1. Athlete can only hold dumbbell vertically by its weight.
- athlete can not use the dumbbell handle.
- athlete can only hold one weight of dumbbell.
- dumbbell must stay vertically orientation at all times.
2. Dumbbell begins on the ground, oriented vertically (on end), behind waddle walk start/finish line.
3. Gripping the top weight of the dumbbell only, the athlete lifts the dumbbell and waddles 20' to the box keeping dumbbell between the athlete's legs.
*** Dumbbell must stay below athlete's belt line at all times while waddling ***
*** Dumbbell must stay below athlete's belt line at all times while waddling ***
4. Once athlete reaches the box they perform prescribed deadlifts to box.
- Round 1 - 5 Deadlift to box
- Round 2 - 10 Deadlift to box
- Round 3 - 15 Deadlift to box
- Round 4 - 20 Deadlift to box
5. Deadlift to Box is performed by touching the bottom of the vertically oriented dumbbell to the ground and then raising the bottom of the vertically oriented dumbbell to the top of the box. (Ground to Box = 1 Rep)
7. After completing prescribed deadlifts to box the athlete waddles back to the waddle walk start/finish.
8. One rep is complete when both the athlete and the bottom of the vertically oriented dumbbell touch behind the waddle walk start/finish line.
Workout Instructions:
1. Start with both firearms on table/ground at the firing line UNLOADED !!!
2. Athlete in the workout area behind the waddle walk start/finish line.
3. On Go: Athlete waddle walks to the box, performs 5 Deadlifts to Box, and waddle walks back to waddle walk start/finish line.
4. Athlete repeats this 2 more times. (3x times total)
5. After finishing 3rd waddle walk, athlete approaches the firing line, loads rifle and performs 10 rifle shots.
Firing position is free standing unsupported.
6. Athlete can engage any rifle circle on the rifle targets but there is maximum of 2 hits per small circle.
7. Once firing sequence is complete perform Clearing Procedure.
**IF you do not properly perform clearing procedure correctly you will be disqualified and eliminated from all prize eligibility !!!! Safety violations have zero tolerance.
8. Once athletes hands are raised and athlete announces clear they can turn around and return to the workout area to perform their next round of work.
9. The next round of work is completed exactly the same except 10 Deadlifts to box must be competed each waddle walk trip.
10. After completing the 3rd waddle walk, athlete approaches the firing line, loads pistol and performs 10 pistol shots.
11. Compete rounds 3 and 4 by following steps 2-10 and substituting 15 and 20 deadlifts to box respectfully.
8. Time stops following final clearing procedure when athletes raises hands and announces "clear."
9. Record completion time (time when athletes hands are raised in the air) and keep video running continuous while you go down range to record target hits/misses.
Clearing Procedure: Example CLICK HERE
1. Remove magazine
2. Rack Slide
3. Pull Trigger with firearm facing downrange berm.
4. Place firearm on table
5. Raise hands in air and announce clear!
Scoring:
All misses are +10 secs.
Time to complete. = Raw Time
Add 10 seconds for any miss.
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RAW Time Converted to Seconds + Misses = Score
How to Score Targets:
Bullet hole/grease ring has to be inside or touching any part of the boarder of the target to count as hit.
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Filming Instructions:

1. Video must be continuous from start to finish of the workout including counting hits on target.

2. To begin the video athletes must state full name and name of workout completing
 (“Hi, this is WODdoc and I am completing Workout ? of Fitness and Firearms Online Competition)

3. Athletes must show the target setup and cleans targets
4. Show tape measure validating distance to the firing line.
5. Show Box height and weights to validate if applicable.

6. During the workout the camera must be positioned to capture the entire workout including the athlete, and the target, and clock. It is suggested to be quartered behind the workout space.

7. Upon completion of the workout the athlete must grab the camera and walk down to the targets and count hits. Target must be clearly visible to be counted. A close up of each target is REQUIRED on video.


9. Athletes will then submit their score and video URL for review.

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Submit at FitnessandFirearmONLINE.com → “Submissions”



Instruction for video submission:

1. Upload video to your personal Youtube channel and
 supply the video link via “submission” page with workout score on FitnessandFirearmONLINE.com
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!!! Attention !!! !!! Attention !!!!!! Attention !!!
Athletes Must Perform Clearing Procedures Correctly
or will be disqualified!!!
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Submission Videos Must be Continuous
or Scores will not be validated!!!
WORKOUT 4: Be Quick About It
(Read Set-up, Review Clearing Procedure, Review Submission and Filming Instructions)
Sponsored By: Jacked Rabbit Plates
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For Time:
Sprint
5 Rifle
Sprint
5 Pistol
Sprint


Target Distance:
Pistol: 15 yrds (45ft)
Rifle: 25 yrds (75ft)
*Must use official FAFO targets or your scores will not be validated and you will not be eligible for any of the prizes in the FAFO prize pool.


***You need 1 copy rifle / 1 copy pistol***
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Loadout:
Pistol: 1x5
Rifle 1x5
(Magazines can only be loaded to 5 rounds!!)
Loading more then prescribed round count into a magazine = scores will not be verified)
Box Height: No Box
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Dumbbell Weight: 2 Dumbbells Needed
70lbs - Mens Elite
50lbs - Mens Intermediate/Masters
50lbs - Womens Elite
35lbs - Womens Intermediate Intermediate/Master
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Setup:


1. Place rifle and pistol targets at shoulder height at downrange berm.
4. Rifle and pistol target must be oriented horizontally.
3. Rifle and pistol target can be on the same backer, can be stacked vertically or horizontally, but cannot be overlapping.
5. Measure from targets up range 45 feet --> Make Pistol Firing line.
6. Measure from targets up range 75 feet --> Make Rifle Firing line.
6. Place pistol at pistol firing line, unloaded (can be on table or box)
6. Place rifle at firing line, unloaded (can be on table or box)
7. Place both dumbbells in front of pistol firing line (side closer to targets)
9. Athlete starts behind rifle firing line.
10. Firearms START UNLOADED.
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Instructions:


1. This workout is for time. You are to complete it as fast as possible and record the time it took you to finish.

2. Athlete start/finish position: Start standing behind the rifle firing line.
3. On GO: Athlete sprints down range, grabs 1 dumbbell, and returns it to the start/finish position.
4. Athlete repeats the cycle by sprinting down range and grabbing their second dumbbell and returning it to the start/finish position.
5. Once second weight is placed in the start finish position, the athlete sprints to the pistol firing line, loads pistol and completes 5 pistol shots.
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Shooting Position: Standing Unsupported.
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6. Following course of fire the athlete MUST PERFORM COMPLETE CLEARING PROCEDURE!!!
7. Following clearing procedure, the athlete sprints up range, grabs 1 dumbbell and returns it to in front of the pistol firing line.
8. Athlete repeats cycle by sprinting up range, grabbing their second dumbbell and returning it in front of the pistol firing line.
9. Once second weight is placed in front of the pistol firing line, the athlete sprints to the rifle firing line, loads rifle and completes 5 rifle shots.
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Shooting Position: Standing Unsupported.
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10. Following course of fire the athlete MUST PERFORM COMPLETE CLEARING PROCEDURE!!!
11. Upon finishing clearing procedure, the athlete sprints downrange, grab BOTH dumbbells (must carry both dumbbells) and sprints across the rifle firing line.
12. Time stops once the athlete and both dumbbells cross the rifle firing line.
13. Record completion time and keep video running continuously while you go down range to record target hits/misses.
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**Dumbbells can be carried in any way desired**
**Dumbbells can not be rolled or drug**


Clearing Procedure

1. Remove magazine

2. Close bolt /Slide closed

3. Pull trigger with rifle/pistol facing downrange berm.

4. Place rifle/pistol down

5. Raise both athlete’s hands in the air and yell out loud “clear!”

**Failure to perform clearing procedure will result in DQ.**
** Failure to have continuous video will result in rejected score.
Example Clearing Procedure. CLICK HERE
Scoring:
All misses are +3 secs.
Record time to complete. = Raw Time
Add 3 seconds for any miss.
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RAW Time Converted to Seconds + Misses = Score
How to Score Targets:
Bullet hole/grease ring has to be inside or touching any part of the boarder of the target to count as hit.
​
Filming Instructions:

1. Video must be continuous from start to finish of the workout including counting hits on target.

2. To begin the video athletes must state full name and name of workout completing
 (“Hi, this is WODdoc and I am completing Workout ? of Fitness and Firearms Online Competition)

3. Athletes must show the target setup and cleans targets
4. Show tape measure validating distance to the firing line.
5. Show Box height and weights to validate if applicable.

6. During the workout the camera must be positioned to capture the entire workout including the athlete, and the target, and clock. It is suggested to be quartered behind the workout space.

7. Upon completion of the workout the athlete must grab the camera and walk down to the targets and count hits. Target must be clearly visible to be counted. A close up of each target is REQUIRED on video.


9. Athletes will then submit their score and video URL for review.

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Submit at FitnessandFirearmONLINE.com → “Submissions”



Instruction for video submission:

1. Upload video to your personal Youtube channel and
 supply the video link via “submission” page with workout score on FitnessandFirearmONLINE.com
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