10/17/2020 - The Colosseum - Baseball field tabata and dora

AO: The Colosseum

When: 10/17/2020


Number of Pax: 12

Pax Names: Bunny Hill, Happy Camper, John Denver, Penalty Box, Short Sale,

Number of FNGS: 0

FNG Names:

QIC: bedpan


Conditions: Clear and chilly morning


  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion, with no training or certification
  5. End with a Circle of Trust


Motivators x 8 IC

Abe Vigodas x 20 IC (3 count one leg)

Frankensteins x 10 IC

Arm Circles x 5 each arm

The Thang

Run to Baseball Fields

Thang 1 (Tabata timer 4 minute. Perform exercise than run baseball diamond. Repeat till timer)

  1. LT Dan (squat and single leg lunge) x 20
  2. Mountain climber Merkin (3 mountain climber, 1 merkin) x20
  3. Pike push-up (bent back shoulder merkin) x25
  4. Diamond merkin x 25

Run back to parking lot

Thang 2 (partner up, one partner does exercise, other person gets to line other than running and returns to partner)  **not enough time to finish**

50 Burpees

75 Thrusters

100 curls

125 LBC

150 Grady Corns



V-Up Sit Up x 20

Wide leg sit up x 20

Heal raises x 20


Circle of Trust

You are here for the man next to you and the whole group.  Who will you be when you are smoked??  I learned a lot about my limits and determination to complete the mission last wekeend.  Growruck truly is a life changing event as many will confirm.  It brings out a whole new level of teamwork, support, and grit.  I posted the full conversation about this true HIM from Growruck on our slack.  Maximus (how did he get such an awesome name) stepped up to the mission of supporting the PAX around him so we could complete our mission.  I have never seen something like this before.  Earlier in the night he had worked with a few other PAX to carry the 120lbs sandbag.  The sandbag is awkward and heavy.  Fast forward to the sunrise of the next day and we are tasked to make it back to home base with our coupons.  We are all smoked and dreaming of the finish line.  4 PAX were attempting to carry the 120lbs sandbag.  Maximus knew he could handle the 120 sandbag as he has been in other dark places carrying that same weight.  He walked over to the smoked PAX and asked if he could carry it?  They looked like deer in headlights to such a crazy question.  Personally knowing the relief to pass this monster of a sandbag off, they gave it to him.  Maximus later responded to this feat of strength on the F3 nations slack by stating, “i knew i could handle this weight and to free up 3 other PAX to help elsewhere was most important to complete the mission”.  He gritted his teeth and started to mosey with the extra weight.  That was a powerful moment for me to know we can all dig a little deeper to help the man next to you and the group.  Remember you are posting not only for yourself to get right but support those other men getting up everyday to get right themselves.

Naked Man Moleskin

The baseball diamond tabata was just the right amount of suck.  I felt the pain and heard the grunts.  Every PAX there put in 100%.

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