08/25/2020 - The Colosseum - 8-25-2020 – The Coloseum – Circuit Training
AO: The Colosseum
When: 08/25/2020
PAX:
Number of Pax: 15
Pax Names: Den Mother, Dilly Dilly, Gopher, Happy Camper, Short Sale, Sparkler, Woody,
DR Names:
Number of FNGS: 1
FNG Names: Yanni
QIC: John Denver
Introduction
The morning storm cleared just before today’s beat down, unfortunately I cannot say the same for the humidity which there was no shortage of. We have recently enjoyed several weeks of cooler weather, however today presented us with a muggy 75 degree workout. After returning from setting up Thang #2 on the baseball field the PAX had started to arrive and began pre-WoR stretching. We started off in the parking lot so that there was sufficient light to complete our circuit training before heading off to the baseball field for Thang #2/#3 at sunrise.
Warm-O-Rama
Good Mornings (ic)
Arm Circles (ic)
Motivators x 7
Tappy Taps (ic)
The Thang
Thang #1 (Parking Lot)
Circuit Training: 90 seconds for each exercise (OYO) and count your reps. For recovery PAX shared their rep counts before beginning the next exercise.
Exercises:
Merkins
Big Boys
Squats
Burpees
Curls (coupon)
Bench (coupon)
Blocky (coupon)
Squats (coupon)
Thang #2 (Baseball Field)
20 Merkin, Bear Crawl 20 yds, 20 Big Boys, Crab Walk 20 yds back to start. Rinse and Repeat
Thang #3 (Baseball Field)
1/4 mile run around perimeter of field
Repeat, if you do not beat your initial time then 10 burpees
Circle of Trust
6MoM
90 second leg work (30 seconds lift, pulse, kick), repeat for opposite lag.
1 LBC completed our morning
CoT
10 ways to succeed w/o any talent….which we all accomplished this morning.
- Be on time
- Show up & do the work
- Give your best
- Be positively contagious
- Be grateful
- Seek solutions
- Have passion
- Be coachable
- Do more than what is required
- Believe in yourself
Naked Man Moleskin
Recommend checking out/following Jon Gordon for positive leadership resources.