09/15/2020 - The Colosseum - Round and Round We go
AO: The Colosseum
When: 09/15/2020
PAX:
Number of Pax: 4
Pax Names: Gopher, Pi, Second Best,
DR Names:
Number of FNGS: 0
FNG Names: Toby
QIC: Disco Ball
Introduction
Pleasantly cool morning, arrived at 5am for a quick set up, chalk on the ground in parking lot, cone to mark 400meter run. Toby was already onsite stretching jamming out on tunes next to his car. As I finished PI and Second Best were beginning to get their own stretch on. Just as we were about to start Gopher came flying into the parking lot just in the nick of time
Warm-O-Rama
Warm-O-Rama
- Motivators, counting down from 8
- Abe Bagotas- 10 ((IC)
- Tappy Taps – 10 (IC)
Frankenstein Walks from One Parking Spot to across
The Thang
Thang #1 (10 Min)
- Parking Lot Waterfalls- Burpees down. This is were everyone starts in holding squat, in seperate parking spots the first person begins burpees, when he reaches 5 he tells the next person, who then begins their reps, others holding squat. When first person gets to 10 he runs to the next open parking spot at the end of the line and holds squat
- Parking Lot Waterfalls- Monkey Humpers back up
Thing #2 (25) minutes
- Everyone gets in their own parking spot, and begins reps, left side consisted of the following with Coupon
- Blockies x 10
- Bicep Curls x10
- Overhead Press x 10
- Chest Press x10
- Skull Crushers x10
- Bear crawl across the lot to the parking spot directly across from you
- complete the following exercises
- Burpees x10
- LBCs x10
- Hand Release Merkins x10
- Air Squats x10
- Carolina Dry Docks
- Crab crawl across the parking lot to your coupon
- This was repeated for as many rounds as possible for 5 minutes, then a 400 Meter run
- Three 5 minute intervals were completed
Thang # 3 (5 min)
Round 1
- Everyone circle up, and hold coupon above head in rifle carry, one person does 5 curls, then holds his Coupon up, next person goes, until circle is complete
Round 2
- Same as round 1, except 10 curls per person
6 MOM
- American Hammers 20 (IC)
- Flutter Kicks 20 (IC)
- LEG Lifts tracing Alphabet (OYO)
- 2 Minutes of various Plank Holds
Circle of Trust
- Number Off
- Announcements
- IPC Week 3
- Naperville 3 Year Anniversary
- Name- O- Rama
Naked Man Moleskin
COT:
First of All thank you for coming to My AOVQ, small group today, but it worked out perfectly especially for the waterfalls. In coming up with something for my COT, I was searching for Quotes, that would remind me of my mom,, who tomorrow will have passed away a year ago from complications of lung Cancer. The quote I choose that will always remind me of my mom is “SOMETIMES WE ARE TESTED, NOT TO SHOW OUR WEAKNESSES, BUT TO DISCOVER OUR STRENGTHS” This was a huge thing for my mom, she never believed that you couldn’t accomplish something if you you worked your butt off for it. She didn’t except failure from lack of trying, and always pushed me to work on the things i wasn’t good at to become better. Thats what today’s workout was about. I have always known my shoulder strength and endurance was my weakness, however it was more so highlighted in IPC Last week, so I choose exercises designed to improve that area. It wont happen overnight, but if I continue with exercises like this my shoulders will turn into a strength eventually. So find out what your weaknesses, are and attack those, make them your strength. When that is accomplished find the next weakness and kick the crap outta that one too.
Let us Pray
Our heavenly father, we thank you for this beautiful morning, for each other and the brothers of F3, we ask that you watch over us, and them, as well as those we hold dear in our hearts, especially those that need your extra prayers, guidance and wisdom, we ask that you help us become better each day. In your name we pray Amen