AO: The Colosseum
When: 07/15/2022
Number of Pax: 5
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Octomom
Introduction
I woke up this morning knowing the workout I had planned was too soft. Ten minutes before leaving, I completely changed the setup to something more intense for those of us not Rucking this weekend.
Warm-O-Rama
Motivators from 5
10 Tappy Taps
10 Arm Circles each way
OYO Stretch while we go over the plan
The Thang
Thing 1: Repeat 3 times, then run
- 5 Coupon Shoulder Press
- 10 Merkins
- 15 Curls
Jog around the parking lot, hold squat until the 6 is in
Thing 2: Repeat 3 times, then run
- 5 lunges each leg
- 10 Big Boys
- 15 Bent Over Rows
Jog around parking lot, hold squat until the 6 is in
Thing 3: Repeat 3 times, then run
- 5 burpees
- 10 Skull Crushers
- 15 Calf Raises
Jog around parking lot, hold squat until the 6 is in
Circle of Trust
I did not make up this quote, but it impacted me greatly when I first heard it last September during someone else’s COT.
“Always remember, grapes must be crushed to make wine, diamonds form under pressure, olives are pressed to release oil and seeds grow in the dark. Whenever you feel crushed, under pressure, pressed or in darkness, you are in a powerful place of transformation. Trust the process.”
We ended with a moment of silence for private prayer. I asked to keep our F3 members that are participating in Grow Ruck this weekend safe from injury and for those struggling with injuries for a quick recovery.
Naked Man Moleskin
I am so happy with the last-minute switch up to the workout today. I knew we could push harder than I planned last night and these PAX delivered. Thank you for coming out ITG with me.