08/21/2020 - The Colosseum - IronPax Preview and Field of Screams

AO: The Colosseum

When: 08/21/2020

PAX:

Number of Pax: 12

Pax Names: Blowout, Dilly Dilly, Gopher, John Denver, Ozark,

DR Names:

Number of FNGS: 1

FNG Names: Crosscheck, plus Toby, Ron Swanson, Bob Vila, Better Call Saul, Squirts

QIC: Den Mother


Introduction

With Iron Pax starting next week, I wanted to incorporate a workout that was previously used for that into my beatdown to give Pax an opportunity to experience what is coming. I showed up early to get cones and exercise sheets in place, which is hard to do without a flashlight/headlamp. I heard a strange noise come from the baseball fields as soon as I got out of my car, which spooked me a bit and made me think I may get some EC in running away from whatever animal is out there.

Warm-O-Rama

  • Motivators from 7
  • Good Mornings x 12
  • Imperial Walkers x 12
  • Arm Circles x 10

The Thang

Thang 1 – IronPax Preview

Killer B’s

  • Bunny hop 10 yards
  • 10 Burpees, 10 Bonnie Blairs, 10 Big Boys
  • Bunny hop 10 yards
  • 10 Burpees, 10 Bonnie Blairs, 10 Big Boys
  • Bunny hop 10 yards
  • 10 Burpees, 10 Bonnie Blairs, 10 Big Boys
  • Bear Crawl back to the starting point (30 yards)

Repeat (IronPax workout was 5 times through, for time)

Thang 2 – Field of Screams

Right Field:

  • Hydraulics x 10
  • Shoulder Taps x 10
  • Merkins x 10

Run to Center Field:

  • Squat Jumps x 10
  • Plank Jacks x 10
  • Big Boys x 10

Run to Left Field:

  • Prisoner Squats x 10
  • High Knees x 10
  • Mountain Climbers x 10

Run to home plate

  • SSH x 10

Run back to Right Field

Up all reps by 10

Repeat

Mary

  • LBCs x 15
  • Swimmers x 10
  • Loop

Circle of Trust

I had planned on speaking about the importance of having balance among different aspects of your life this morning, but I received news yesterday that caused me to shift focus. I learned my mother, who is soon to be 70 and has been in poor health since suffering a stroke 4 years ago, has been diagnosed with COVID. While this isn’t necessarily a death sentence for my mom, it has certainly presented a big challenge for her to overcome. So this morning, I urge you all to keep a few things in mind:

  1. Make sure the people that you love know that you love them. Do this not only through words, but with your actions as well.
  2. Think about the impact others have had on you. My mom is a big reason why I am who I am today. Some of that is good, and some of that is bad. 🙂 But having her in my life shaped me into who I am today. Who has positively impacted your life? Reach out and thank them for that. And pay it forward to someone else. How can we positively impact those around us?
  3. Carpe Diem; seize the day. Take nothing for granted. Live every day to its fullest: to live, and to laugh, and to learn. Live every day with a purpose, and a passion. Wake up in the morning and be thankful for that morning. Take advantage of every moment life gives you.
  4. Time is ticking. Life goes by, and it goes by fast. If you aren’t on track with a certain part of your life, get on track, starting now. Fight that ticking clock with every ounce of your being. Push yourself to get better every single day.

Dear Lord, thank you for this beautiful morning and allowing us to come out and make ourselves better. Please look over all the men of F3, as well as their families and loved ones. We also lift up those mentioned here today, and all those thoughts that have been left unsaid. I ask that you please keep my mom safe and give her the strength she needs to overcome her illness. In your name we pray. Amen.

Naked Man Moleskin

The new location for the Colosseum has been a thing of beauty these past few weeks. With the temperatures in the high 50s/low 60s and the low fog that hangs over the fields, we are truly in the gloom out there. If you haven’t been out there yet, I encourage you to do so.

Finding cones in the middle of the field in the dark is not easy. We started the Killer Bs at the 10 yard line instead of the 0 yard line. It ended up working out in the end, but I need to remember to bring a headlamp for setup and getting back out to the correct location.

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