AO: The Colosseum
When: 08/19/2025
Number of Pax: 9
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Foundation
Introduction
The rain came through just in time which left us great for the workout
Warm-O-Rama
Motivators, Abe Viogodas, Hairy Rockettes, Seated V Hamstrings, Michael Phelps, Downward Dog
The Thang
5 Stations – One on each end of the parking lot and one on the West side and the other at the end of the path at the pavilion with the final main one in the center. Start in the Center. Half of group on Round 1 and half on Round 2 then do the exercise and run to the pavilion station. Do the exercises and return to center moving on to the next round (ie if you did 2 now do 3 and start back on one when you get to 4)
North station
5 Merkins
10 Bobby Hurleys
West station
5 Hand Release Merkins
10 Mountain Climbers (1/2 rep each side)
South station
12 Standing Hip Abductors (w/each leg)
10 Imperial Walkers (1/2 rep each side)
Pavilion station
(using tables or walls)
15 Dips
10 Inclined Merkins
Center station
| Round 1 | 15 Curls (w/ coupons) |
| Round 2 | 12 Elevated Curl to Press (w/ bricks) |
| Round 3 | 15 Overhead Press |
| Round 4 | 15 Reverse Flys (w/ bricks) |
Circle of Trust
Talked about how my life has been touched by F3 over the past 5 years. Mental health is a big real issue so pay attention to those around you. I talked about my journey and how my friends in F3 helped get me through the low points.
Naked Man Moleskin
Ended in prayer