11/19/2020 - The Colosseum - Total Body Tabata Beatdown

AO: The Colosseum

When: 11/19/2020


Number of Pax: 32

Pax Names: pi 3.14, Sparkler,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Ron Swanson and John Denver


I showed up at the Colosseum around 4:30.  Full of excitement for my VQ.  I knew the temperature was in the mid-40s which isn’t bad.  Man, once I exited my vehicle I realized I didn’t factor in the wind.  I needed to return home for a hoodie and hat.  A quick meeting with site Q and PAX started to create a very large circle.


  • Imperial Walkers x15 IC
  • Abe Vigoda x15 IC
  • Good Mornings x15 IC
  • Forward Arm Circles x14 IC Small and large
  • Backward Arm Circles x14 IC Small and large

Split into two groups for the Thang

The Thang

The Thang

2 sets of each – 20 seconds of work, 10 seconds of rest.  Rinse and repeat all 4 rounds.

Round 1: Upper body

  • Coupon Curls
  • Shoulder Press
  • Chest Press
  • Skullcrushers

Round 2: Abs

  • LBC’s
  • Flutter Kicks
  • American Hammers
  • Plank Hold

Round 3: Lower body

  • Calf Raises
  • Goblet Squats
  • Bonnie Blairs
  • Squat Hold

Round 4: All

  • Turkish Get-ups
  • Mountain climbers
  • Thrusters
  • Burpees


Burpee waterfall and plank hold

Circle of Trust

Count off


  • Q-Source- Zoom
  • Reindeer games
  • Turkey Trot Thanksgiving
  • Beer Ruck December 6


Being a good person is not something you are, it’s something you do; it’s something you have to do again and again every single day.  Your moral character cannot skate by on what you did yesterday.  We are what we do every day; there is no bank of good actions you can withdraw from to cancel out your missteps.  Hold yourself to high standards every day.  Aye!

Naked Man Moleskin

I have the privilege to have my son Yanni and two of my brothers, Jellystone and Dr. Fauci, a part of F3.  This is great for motivation, but it is almost better for the laughs we have at each other’s expense.  We talk now more than before.  Usually, it’s while we commute to work in the mornings after a post.  They had jokes at my expense leading up to my VQ.  The best one came from Dr. Fauci, who edited a Wiki page and added “F3’s Ron Swanson’s VQ 2020” as one of the greatest maiden voyage disasters of all times.  Too bad, he chickened out and took it down.  While discussing my VQ on the way to work this morning Jellystone and Dr. Fauci decided that when I messed up my first Imperial Walker, I went for a hillbilly, I looked like I was doing the truffle shuffle.  Jellystone’s VQ is tomorrow and Dr. Fauci’s will be soon enough.  Don’t make it too easy to get back at you.

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