AO: The Colosseum
When: 10/18/2025
Number of Pax: 24
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Meta
Introduction
It was a warmish morning with threats of thunderstorms, the PAX still showed up and it felt like a mini convergence.
Warm-O-Rama
- SSH 20 IC
- Arm circles 10 IC fwd/rvs
- Imperial walkers 10 IC
- Air Squats 10 ct
- Calf stretch 10 ct ea leg
l
The Thang
10 rounds
Chest – 20 reps
Merkins – modifications chest press, Irkins, dirkins, HR merkins
Core – 20 reps
LBC’s – modifications big boys, WW1’s, leg lifts
Legs – 20 reps
Air squats – modifications sumo squats, coupon squats, lunges
Arms – 20 reps
Curls – modifications inside grip, single arm, skull crushers
Back – 20 reps
BO rows – modifications lawn mowers, pull overs
Cardio
Run – modifications lunge walk, bear craw
Circle of Trust
I want to thank all of the PAX that came out and posted alongside of me on my 1000th post. It means a lot to me and I truly appreciate it.
When I started in F3, I used post counts as one of the things to motivate me. I was either chasing the PAX in front of me or the Valor flag.
But as we all know, motivation comes and goes, it can change based on weather, it’s too hot or too cold, you’re too tired or you’re just not in the mood.
For me, I was able to use the motivation to become disciplined to be consistent in posting.
Today’s workout was built around the approach I took to get me to 1000 posts.
• the 6 exercises signified the 6 days of bootcamps we offer each week.
• Each movement different — like the different types of workouts we offer each day
And within those, there’s always a way to modify —whether it’s due to injury or ability so that you can continue to come out.
• And if you noticed There was No rest between exercises — because you make the choice to keep going, just like having the discipline in making the choice to continue to post.
• And if you finished all 10 rounds, you hit 1,000 reps — one for every day that consistency and discipline built up to this milestone.
Motivation might start the fire — but discipline is what keeps it burning.
So I challenge you, be the PAX that is asked “Where are you posting tomorrow?”
Not the one who’s asked,
“Are you posting tomorrow?”
Naked Man Moleskin
It was good to see some of the OG’s, some of the regulars and some of the newer PAX come out this morning. The rain held off, it was a great morning and we ended with Our Lotds prayer.