AO: The Colosseum
When: 06/12/2025
Number of Pax: 10
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nemo
Introduction
Basic parking lot 4-corners beatdown
Warm-O-Rama
Good mornings, motivators, tie fighters, michael phelps, willie mays hays
The Thang
4 Corners Beatdown:
Warm up lap around parking lot
Station 1
30 Curls
25 Bent over rows
20 Skull Crushers
15 Pullovers
àRifle carry to next station
Station 2
30 Calf raises (w/ coupon)
25 Coupon Squats
25 Lunge steps (1 leg is 1)
15 Monkey humpers
àFarmers carry (left) to next station
Station 3
30 OHP
25 Grady corns
20 Carolina Dry Dock
15 Lion Kings
àFarmers carry (right) to next station
Station 4
30 Big boys
25 Plank jacks
20 Scissor kicks
15 Gas pumpers
àRifle carry to next station
Lap around parking lot after finishing 4th station, repeat stations.
Mary exercises:
LBCs, heel taps, big boys, merkin ring of fire
Circle of Trust
Step out of your comfort zone and challenge yourself, including leadership opportunities. You help your F3 brothers get better by showing up.
Naked Man Moleskin
Closed with prayer