11/21/2020 - The Colosseum - Island Hopping at the Colosseum
AO: The Colosseum
When: 11/21/2020
PAX:
Number of Pax: 9
Pax Names: 5-Putt, Blowout, Boston Butt,
DR Names:
Number of FNGS: 0
FNG Names: Better Call Saul, Second City, Short Sale, Squirts, Wreck-It-Ralph, Unibrow,
QIC: Disco Ball
Introduction
It was a very warm morning for a Mid-November day. I arrived at about 4:55am, nobody else had gotten onsite yet. I drove to the 6 Islands that we will be using and placed Cones with the Exercises on each.
As I was finishing up, PAX were arriving, getting their Ruck Sacks out ready to take this epic journey with me.
Warm-O-Rama
Motivators-Count down from 8
Abagotas- IC 10
Tappy Taps- IC 10
Imperial Walkers – IC 15
Arm Circles Forward IC- 10
Arm Circles Backward IC-10
1 Minute OYO stretch
Mosey around Parking Lot
The Thang
Thang 1–The Only Thing
Mosey to Island 1
Island 1
Tree Trunk Island, all the folks care about here is getting the base big
All exercises done with Ruck on
- 50 4 count squats with weight IC
- 40 Lunges (20 Per Leg) OYO
- 30 Romainian Dead lifts OYO
- 20 Lateral Lunges (20 per side) OYO
- 10 Monkey Humpers IC
Mosey to Island 2
Island 2
Mountain Peck Island–The only thing folks on this Island want is their cup size to be better
All Exercises done with Ruck on, or using ruck
- 50 Chest Press OYO
- 40 Wide Grip Merkins with Weight OYO
- 30 Skull Crushers
- 20 Negative Chest Press OYO (bring weight down to chest with 4 count, explode back up)
- 10 Merkins
Mosey To Island 3
Back to Basic Island- these guys are the enemies of Mountain Peck, they believe the wider the back the better
All Exercises Done with Ruck on or using
- 50 Bent over Rows OYO
- 40 Good Mornings IC
- 30 High Pulls OYO
- 20 Supermans OYO
- 10 One Arm Rows (OYO 10 per side)
Mosey to Island 4
Gun Show Island
Exercises done with Ruck
- 50 Curls (OYO)
- 40 Skull Crushers (OYO)
- 30 Reverse Curls (OYO)
- 20 Diamond Pushups (OYO)
- 1 set of 21’s
Never got to Island 5- Ball and Socket Island, or Island 6 AB-solutely Island
6MOM
American Hammers-25 IC
Flutter Kicks- 35 IC
Circle of Trust
Count Off
Announcements
- COVID-Follow new Guidelines
- Naperville 24 hour workout-28th
- Turkey Trot
- Co-Q’s
Name-O-Rama
Naked Man Moleskin
Wednesday I was in California, and had 7 hours of driving. Drover from Los Angeles to Fresno, then after a stop Drove from Fresno to Roseville (30 minutes north of Sacramento). I was .3 miles from my hotel when Driving 50MPH in a 45mPH zone, came up on an intersection and something just didnt seem right so I started slowing down. The cross traffic had stop signs, however a girl decided her phone was more important and just kept rolling through the stop sign, causing me to slam on the breaks, guide my car not to hit her. I ended up facing the other way, in oncoming traffic……..I was okay, however as I continued driving I was calling this girl every name in the book, swearing up a storm……Then I realized that I just let this girl have control over me. Sure, no one could have faulted me for being mad, but what I can control is how i react. If we allow people to dictate our emotions, we give them power. If Better Call Saul were to get into my face and start yelling, I either give him control and get mad, or I find another way to deal with the problem…… If you can take responsibility for how you act, and not blame someone else for your emotions, you can begin to find a sense of serenity. My wife and I do this, we call a timeout if one or both of us are getting really mad at the other, we separate for a little while, or if we are in the car, we stop talking and turn up the music. Then we come back to the problem and talk it out…….. It really does make a difference
Prayer
Everyone recites Our Father