AO: The Colosseum
When: 02/01/2025
Number of Pax: 30
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nemo
Introduction
29 PAX started their weekend with Nemo for his VQ on a cold Feb. morning.
Warm-O-Rama
- Good Mornings
- Motivators from 5
- Imperial Walkers
- Tie Fighters
- Michael Phelps
The Thang
After Warm-O-Rama, PAX mosied cautiously from the lot to the field due to the icy conditions. For the next 35 minutes, PAX focused on a self-paced ladder style workout while listening to 80’s metal classics. PAX performed increasing reps of exercises at the end of the field, then ran to markers progressing further downfield to complete the ladder.
Exercises:
- Curls
- Squats
- OHP
- Lunge step (1 is 1)
- Skull Crushers
- Monkey Humpers
- Chest Press
- Big Boys
- Repeat from beginning when finished
Rep Progression:
- Do 10 reps – run to first light and back
- 15 reps – run to second light and back
- 20 reps – run to third light and back
- 25 reps – run to fourth light and back
At about 0555 PAX circled up in the field for mary. Nemo led mary exercises in cadence:
- LBCs
- Leg Raises
- Heel Taps
- Pickle Pushers
Circle of Trust
COT focused on Nemo’s experience in F3 and its positive impact on his fitness and well-being.
Naked Man Moleskin
Thanks to all who attended and supported me for my VQ! I learned a lot and am looking forward to my next Q.