AO: The Colosseum
When: 04/01/2025
Number of Pax: 10
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Foundation
Introduction
Cool morning
Warm-O-Rama
Motivators, Abe Vigodas, Tie Fighters, Downward Dog
The Thang
ROUND 1
| 20 CHEST PRESS
10 LEG RAISES 10 SHOULDER TAPS (1/2 REP EACH SIDE) 10 LEG RAISES 20 CHEST PRESS |
RUN OR WALK TO CONE AND
· 5 BIG BOYS WITH TWO PUNCHES AND RETURN |
ROUND 2
| 20 CURLS
10 FREDDY MERCURIES 10 IMPERIAL WALKERS (1/2 REP EA SIDE) 10 FREDDY MERCURIES 20 CURLS |
RUN OR WALK TO CONE AND
· 5 BIG BOYS WITH TWO PUNCHES AND RETURN |
ROUND 3
| 20 OVERHEAD PRESS
10 AMERICAN HAMMERS (1/2 REP EA SIDE) 10 SHOULDER TAPS (1/2 REP EACH SIDE) 10 AMERICAN HAMMERS (1/2 REP EA SIDE) 20 OVERHEAD PRESS |
RUN OR WALK TO CONE AND
· 5 BIG BOYS WITH TWO PUNCHES AND RETURN |
ROUND 4
| 20 GOBBLET SQUAT
10 PICKLE PUSHERS 10 BOBBY HURLEYS 10 PICKLE PUSHERS 20 GOBBLET SQUAT |
RUN OR WALK TO CONE AND
· 5 BIG BOYS WITH TWO PUNCHES AND RETURN |
ROUND 5
| 20 SKULLCRUSHERS
10 LBCs 10 PLANK JACKS 10 LBCs 20 SKULLCRUSHERS |
RUN OR WALK TO CONE AND
· 5 BIG BOYS WITH TWO PUNCHES AND RETURN |
ROUND 6
| 20 BENT OVER ROWS
10 LEG RAISES 10 SSH 10 LEG RAISES 20 BENT OVER ROWS |
RUN OR WALK TO CONE AND
· 5 BIG BOYS WITH TWO PUNCHES AND RETURN |
ROUND 7
| 15 CURLS
15 CHEST PRESS 15 GOBBLET SQUATS 15 OVERHEAD PRESS 15 SKULLCRUSHERS 15 BENT OVER ROWS |
RUN OR WALK TO CONE AND
· 5 BIG BOYS WITH TWO PUNCHES AND RETURN |
IF FINISHED THEN START WITH ROUND 1 AND REPEAT
Circle of Trust
Talked about continuing to move forward. All Areas. Work, Personal, Fitness. I challenged the pax to think about an area in their life that is stagnant and start moving forward again in that area
Naked Man Moleskin
ended in prayer