10/30/2020 - The Colosseum - Motivation Day–The Colosseum

AO: The Colosseum

When: 10/30/2020

PAX:

Number of Pax: 20

Pax Names: Blowout, Bunny Hill, Den Mother, Gopher, Happy Camper, John Denver, Vern,

DR Names:

Number of FNGS: 0

FNG Names: Ron Swanson, Toby, Bone Spur, Binford, Jelly Stone, Dr. Fauci, Bob Villa, Cyclone, Senor Frog, Short Sale, Yanni, Happy Gilmore, Unibrow

QIC: Disco Ball


Introduction

Arrived at approximately 4:45, cold dark morning, perfect for a beat down of this type.  I started by blocking off the parking lot where I didnt want cars to park., and proceeded to write with Chalk the exercises throughout the lot.  I could see cars arriving and confused with the cones, as the lot has been blocked off where they normally park.  As I finished the PAX were waiting by the cars, unsure where to circle up, I immediately guided them to the right location.  Most were there early and you could see the cold getting to them, we all did what we could to warm up, but were obviously anxious to get going and moving

Warm-O-Rama

Today there was no counting, we did a Monkey See Monkey Do warm up, I started doing a warm up and the PAX would follow, we listened to a motivational Speech as we did this.  Exercises were as followed

  • Side Straddle Hop-25
  • Abagotas- 10
  • Tappy Taps- 10
  • Arm Circles Forward-15
  • Arm Circles Backward- 15
  • Side Straddle Hop-20
  • Arm across chest- 20 seconds each side

3:23 Second NO EXCUSE Motivational Speech

https://www.youtube.com/watch?v=mjHWRPryFsM&list=PL1kWiTH7V4_yUf4d3FEqYgDPvIBssFdUo&index=2

 

Mosey around Parking lot

 

 

The Thang

Thang 1- 25 Minutes

Full out sprint across parking lot (long Ways)-4

Thang 2- Modified Suicides

Coupons at starting line

Round 1

  • 15 Blockies, run to next Parking lot Bank, 10 Burpees, Bear crawl back to Start

Round 2

  • 15 coupon curls, run to second Parking lot Bank, 10 Hand release Merkins, Crab Crawl Back to start

Round 3

  • 15 Over head Press, run to third Parking lot Bank, 10 Air Squats, Bear Crawl back to Start

Round 4

  • 15 Skull Crushers, run to 4th Parking lot Bank 10 Carolina Dry Docks, Crab Crawl back to start

Round 5

  • 15 Chest Press,  Run to 5th Parking Lot bank, 20 LBCs, Bear Crawl Back

PICK UP THOSE NOT DONE

Thang 3-3:55

While listening to ONE MORE REP Motivational Speech, do as many chest press as possible

https://www.youtube.com/watch?v=qhj6mbSuN8I&list=PL1kWiTH7V4_yUf4d3FEqYgDPvIBssFdUo&index=3

Thang 4

  • Full out Sprint of Parking Lot (Down and Back)
  • Mosey Parking lot down and Back

 

 

 

Circle of Trust

Count Off

Announcements

  • Covid Safety—Follow
  • Q Source Tuesdays, Woodys garage
  • Cross Region Ruck Event
  • Reindeer Games
  • Get On Q Sheet

Name – O – Rama

Naked Man Moleskin

Today has been about motivational Speeches, and my COT I would like you to listen to another, not because I am lazy, but because it is important, I actually put more time into this than other COTs I have done, so listen and I will speak on it in the end

(PAX Listened to the below)

https://www.youtube.com/watch?v=H02npY2Rlo0&list=PL1kWiTH7V4_yUf4d3FEqYgDPvIBssFdUo&index=1

15 Years ago tomorrow, one of my best friends in the Army let Failure beat him, He was struggling through some things, and instead of using failure as a motivation, he took his own life.  Dont let that happen to you or those you know, you have an entire support group here to help you.  Failure should never be the end but the beginning to the next

 

Let us Pray

Our Father we thank you for this beautiful morning, for the men that came out here, and for our entire F3 family, we ask that you watch over all of us, our families, and those we care about, we all have people we hold dearly that need extra prayers, and we ask you grant those.  Help us become better today than yesterday, and better tomorrow than we were today.  In your name we pray AMEN

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