11/24/2020 - The Colosseum - 60 Seconds Of Pain

AO: The Colosseum

When: 11/24/2020

PAX:

Number of Pax: 11

Pax Names: Bone Spur, Happy Camper, Skinner, Sparkler,

DR Names:

Number of FNGS: 0

FNG Names: Short Sale, Storm Chaser, Binford, Happy Gilmore, Bunny Hill, Cyclone, Fish Sticks

QIC: Disco Ball


Introduction

First Snow of the year, getting to the Colosseum was a pain in the you know what.  Once I arrived several PAX were already there.  After conferencing with my Site Q and Co-Q we decided the Parking lot was the best Place.  I laid out the two cones with the exercises on them.  The PAX knowing they wouldnt be moving from their spot, used their Coupons to plow a nice area to stand in…… Storm Chaser did come flying in, we didnt know what was going on as he flew into the parking lot…..

Warm-O-Rama

Motivators from 7

Arm Circles forward IC 10

Arm Circles Backward IC 10

Abe viogotas IC 10

Imperial Walkers IC 10

 

The Thang

Thang 1:  60 Seconds Of Torture

60 Seconds of each Exercise 15 Second Rest then Move to the next Exercise.  Do 3 Rounds

  • Coupon Squats (hold any way)
  • Coupon Curls
  • Coupon Thrusters
  • Irkins (hands on Coupon)
  • Grady Corns
  • LBC’s
  • Coupon Romanian Deadlifts
  • Coupon Overhead Press
  • Coupon Bent Over Rows
  • Coupon Front Raises

 

6MoM

Coupon Side lifts – 1 minute each side

Plank Hold 1 Minute

Squat hold 1 Minute

Circle of Trust

Today I want to talk about goals, with the new year coming up, many people will make resolutions, which in essence are goals.  There are Three types of goals, which many of us learned in school, but it took me doing some reading to relearn these.

Process Goals- these are specific actions, like in F3 posting 3-4 times a week.  these are goals that either happen or dont happen

Performance goals-  These judge your performance, such as in F3 running a 5K in a certain amount of time.  I have a goal to do a 5K in under 20 minutes by the end of the year, right now I am not there, but I am training and trying to get there

Outcome Goals-  these are based on achieving some sort of win.  Like winning the Reindeer games is a goal I have.  The hard thing about these goals is they are effected the most by outside influences. Such as in Reindeer games, I have teammates, and I cannot control how often they post or do EC work, I have teammates that have not responded to me.  These outside factors will determine whether I achieve my goals or not.

So why do i bring up goals, because I noticed my wife has been kinda moody lately, and very irritable, and I couldn’t figure out why.  Saturday we were sitting having a few drinks, and in that talking we realized she is not moving toward anything she doesn’t have any current goals.  She is just going through life with no direction.  So we talked on this for a while, and Sunday she took some “ME” time and figured out some goals.  Some are short term, some are long term.  Monday I got back from Indiana and I noticed she was in a very good mood, like the wife I remember, so I asked her what was up.  She said that she had made some daily goals and got them all accomplished………People need goals, it keeps them moving and staying out of the “funk” so make goals for your self, make daily, weekly, yearly goals, and keep moving toward them.

Naked Man Moleskin

I had on a Cheap rain suit, pants and Jacket, one of those you get from Walmart that is some cheap kinda plastic/rubber.   Very first squat on the very first exercise I ripped a hole right in the ass………… Guess I learned my lesson

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