FAFO Monthly Workout | February

WODdoc
Feb 1
3 min read

FAFO Fam,

Don't forget next month is our Annual FAFO Online Competition !!!

REGISTER NOW!! If you didn't know, this entire website ... now community started with the idea of uniting TTG competitors from around the country. The goal was simple, lets get everyone to do the same workouts together!

Backstory: It was late February several years ago and I had just came back from friday night lights at my local crossfit box. The crossfit open always left me feeling pumped and recharged about crossfit.

As I sat on my couch scrolling instagram and drinking a protein shake I thought "why can't we do this in the TTG world?"..... and thats how FitnessandFirearmsONLINE.com was born.

If you love this channel ... if you love this community ... registering for this event is what keeps FAFO going. REGISTER NOW !!

IMPORTANT: There will not be a monthly workout for March or April. Full attention will be on the event March 19th - April 7th.

Now, for February's special edition tee.... introducing our FAFO Duck Camo tee!

You can't buy it... but you can win it!... and here is how.

Do this workout ....

Make an instagram post showing yourself doing the workout.

Collaborate with us on instagram

There is no charge to enter !!! You are autmatically entered with your collaboration.

At the end of the month we will pick a winner at random from the folks who have collaborated with us on instagram doing the workout.

Good Luck ... Drawing is Feb 28th.

!!! Register NOW !!!

FAFO 2026 Event

MARCH 19th - APRIL 7th

3 weeks
2 workouts a week
CrossFit Open style format
Workouts dropped on Thursday morning - Submitted Tuesday evening
10k in prizes
EVERYONE IS ELIGIBLE to win all prizes, regardless of placement!!!
REGISTRATION OPEN NOW

REGISTER NOW BY CLICKING HERE

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 🫶🏼

Waddle:

Required Equipment

Pistol
Dumbbell (70, 50)

Complete the following:

This is a "death by" workout with a 2 min window.

Each round complete the following:

4 waddle walks
5 pistol shots

Athletes are required to do dumbbell deadlifts before each waddle walk. Round 1 starts with 2 dumbbell deadlifts(DDL). Add 2 additional DDL each round until you can no longer complete the work + shooting in the allotted window of time.

Weights:

70 - all male divisions.
50 - all female divisions

Target:

1 - 1/2sheet of 8x11 printer paper as Pistol target.

Pistol Target Distance = 15 yrds (45ft)

Loudout:

As desired.

Firing Position:

Free standing / no support = Pistol

Setup:

Place targets (1 - 1/2 pieces of paper) downrange stapled at shoulder height / Wider than Taller.
Use same target the entire workout.
Measure from targets up-range 45ft --> Mark firing line.
Set your pistol at the firing line (can be on box or table).
Mark 2 lines 10' apart behind firing line (workout area)
Set up timer to repeating 2 min intervals.

Instructions:

**Important note: Dumbbell must be oriented in a vertical position

**Athlete may only grip the top weight of dumbbell.

**Weight must be carried vertically below athlete's waist

Start at either line. On Go: perform 2 DDL and walk to (and step over) the next line = 1 waddle walk.
Repeat 3 more times for a total of 4 waddle walks.
At completion of your 4th waddle walk proceed to firing line and engage target with 5 pistol shots.
Place pistol on safe.
Place pistol down
Raise hands and announce clear.
**No clearing procedure is required for this workout.
Rest any remaining time of that 2 min window.
Round 2 = Repeat steps 1-4 adding 2 DDL's (4 DDL before each waddle walk)
Round 3 = Repeat steps 1-4 adding 2 DDL's (6 DDL before each waddle walk)
Continue until you cannot complete the required work and shooting in the allotted time.