AO: The Colosseum
When: 11/30/2024
Number of Pax: 16
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cinderella
Introduction
Expecting the unexpected never lets you be surprised. With an open Q due to some unforeseen events, 16 pax jumped in on a frigid 13 degree morning for a beatdown queued in part to some music and a traditional 4 corners. Idea being, let’s keep warm by keeping in motion.
Warm-O-Rama
Motivators from 5
Tempo Squats x 10
Worlds greatest stretch 10sec hold each leg
Imperial walkers x 10
Tai Fighters x 10 Forward and Reverse
The Thang
Mosey’d with coupons to the lit cone circle for Thang One-the buyin
Buyin-Set to the song “Freaks” by Timmy Trumpet. Here, I called out a different exercise as the music changes. The song is 2:47 long. Here’s the breakdown:
High Plank 00-15 sec
Merkins 15-30 sec
High Plank 30-45 secs
Plank Jacks 45-1:00
ON 6 for American Hammers 1:00-1:30
Back to high plank 1:30-1:45
Plank Jacks 1:45-2:05
Burpees 2:05-song end(2:47)
Thang 2 Cone Circle-set to the song, Juke Box Hero Project(DJ John). Available on Soundcloud
Here-the pax did 2 exercises and ran 2 laps before moving onto the next 2 exercises/2 laps. All told we had 6 segments to complete. The circle was 8 cones and fairly large. This was OYO with the goal of completing the 6 part dual exercise + 2 lap run before the song ended. Finishing early meant picking up the 6. We got through 3 segments, and paid a 5 blockee penalty. Here’s the entire list:
- Merkins and Skull Crushers, Run 2 Laps
- Rows and OHP’s, Run 2 Laps
- Curls and Chest Press, Run 2 Laps
- Derkins and Coupon Squats, Run 2 Laps
- Thrusters and Bobby Hurleys, Run 2 Laps
- Irkins and Lunges, Run 2 Laps
Pick up the 6 if you finish
Thang 3 Mosey’d back to the flags for 4 corners. Queued up the album “Ten” by Pearl Jam
We would do this on repeat until Mary.
Corner 1: 20 Reps Each-Dead Lifts and OHP’s, Run to Corner 2
Corner 2: 20 Reps Each-Reverse Lunges and Carolina Dry Docks, Bear Crawl to Corner 3
Corner 3: 20 Reps Each-Air Squat and LBC’s, Run to Corner 4
Corner 4: 20 Reps Each-Alternating Side Lunge and Freddie Mercury’s(in cadence), Duck walk to corner 1
Repeat
At 5:55, we ended with Mary that included:
Boat Canoes to Plank progression(High plank to low plank to shakira’s x 10 in cadence, to high plank to 5 merkins x 5 on my down to L side plank to High plank to merkins x 5 on my down, to R side plank to high plank. Last Mary exercise was big boys at a manageable pace until recover recover.
Circle of Trust
Given the events within F3 in the last 48 hours, my theme was simple. Everybody has their own shit. We never really know what each other is going through. And, as men, we sometimes are called to be strong, brave, lead when called upon and not show weakness. However, those things, when bottled up, can cause stress and pressure, and that can be unhealthy. In my less than 2 years with F3, I’ve learned that there’s a community of men that are willing to listen with understanding in a very non-judgmental way. This strength we have within our community of men is our outlet to express those things others may deem as weak or soft. Here at F3, we are not built that way and are stronger because of our support system. In closing, I reminded the pax to reach out to those you may not have in some time or may have simply thought of them. They may need it more that you think. And, it’s good for our souls too. ✌
Naked Man Moleskin
Took a risk with a couple musically paired thangs today. Could use some polish on the buyin and I needed to shorten Thang 2 to one lap that way we could get through more of it. Truth be told, I didn’t expect us to get through the 6 segments and had planned the penalty all along 🤷♀️.
Really appreciate the 16 other pax for braving the cold today and Spit Valve for having our 6!