10/24/2020 - The Colosseum - Late October warm morning burner

AO: The Colosseum

When: 10/24/2020

PAX:

Number of Pax: 8

Pax Names: Blowout, Bunny Hill, Happy Camper, Second Best, Short Sale,

DR Names:

Number of FNGS: 0

FNG Names: Toby, Happy Gilmore, Binford,

QIC: Disco Ball


Introduction

Late October, 65 degrees, man couldnt be a nicer morning.  Talked to Mother Nature last night, she agreed to keep the rain away until after 6:15.  Arrived onsite went to setting up 4 stations, Chest/Tricep station, Back/Bicep station, Shoulder/AB station, Quads/Hamstring Station.  Used Chalk and Cones to mark area, once finished notice that PAX were arriving and starting to gather around the Flag area.

Warm-O-Rama

Warm-O-Rama

  • Motivators Counting down from 8
  • Abagotas IC (10)
  • Tappy Taps IC (10)
  • Arm Circles Forward IC (10)
  • Arm Circles Backward IC (10)
  • One Leg Quad Stretch 15 Seconds each side
  • Frankenstein walks Parking space to Parking Space

The Thang

Thang 1:  Waterfalls

  • (10) Merkings—Bear Crawl end of line down
  • (10) Burpees–Bear Crawl end of line back

 

Thang 2:  Four Stations spaced 25 yards apart Overhead carry from Station to station

  • Station 1:  Chest/Triceps
    • (25) Merkins
    • (25) Skull Crushers
    • (25) Coupon Chest Press
    • (25) triangle Pushups
  • Station 2:  Back/Biceps
    • (25) Full curls with coupon
    • (25) Bent over rows
    • (21) 21’s with Coupon
    • (25) Supermans
  • Station 3:  Shoulders/Abs
    • (25) overhead press
    • (25) windshield wiper over coupon
    • (25) Carolina Dry docks
    • (25) Plank Jack
  • Station 4:  Quads/Hamstrings
    • (25) Goblet Squats
    • (25) Romanian Deadlifts
    • (25) Power Jumps
    • (30) (15 per side) Lateral Lunges

6MOM (1 Minute of Mary)

  • Flutter Kicks IC (25)
  • LBCs OYO (25)

 

Circle of Trust

Count Off

Announcements

  • Get on Q sheet
  • Q source

Name-O-Rama

Naked Man Moleskin

Thank you for all that came out today, I know that BoilerUp had a VQ today, so I do appreciate all of you that decided to come out and join me.  I do alot of traveling for work, and I all the time hear people all over the US complaining about this or that, I hear it in the Airport, in lines, on job sites, and honestly it gets kinda irritating at times.  So I came across this quote, and its something everyone has heard a million times, “Either you are part of the solution, or you are part of the problem”- Eldridge Cleaver.  This is very true, instead of just complaining about how something is wrong, bring up ways to fix it at the same time.  They may not always work but at least try.  If all you do is state the problem its the same thing as whining, We were taught this in the Army, My work has that policy, and my wife and I have adapted this way.  For me the first thing when I identify a problem is to find out what wont work to fix it, and come up with reasons why that solution wont work.  This helps me identify what possibly could work.  Everyone is different some people like to write down a ton of solutions good or bad, and cross off as they go, others like to bounce ideas off other people, and use team work to try to find an answer, it doensnt matter how you do it just do it.  This applies to everything Personal, family, proffessional aspects of life, you may not solve the world problems, but every little thing helps, alot of little solutions lead to solutions for bigger things.  We have an opportunity coming up shortly, alot of people complain about politics, well just over a week we have an election.  Get out there and Vote, use your right to try to make a difference.  I am guilty of forgeting this at times, Ill tell my wife something I dont like she did, and she looks at me, well give me ideas how to fix it.  and honestly it works, we dont argue AS MUCH over some of the stupid stuff, cause we not only point out what we dont like, but ways to change it.  So I challenge you, be part of the Solution, not the problem

Let Us Pray

Our heavenly father, we thank you for this beautiful, warm morning, and for holding off the rain, we know there is not many more of these days this season.  We ask that you watch over all of our F3 family, some of them are going through hard times, some of them have faced tragedy, some of them just need your extra prayers, so we ask that you provide that to them.  Please continue to watch over all the F3 family and friends, and allow us to become better today than yesterday, and better tomorrow than today.  In your name we pray Amen

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