AO: The Colosseum
When: 07/30/2022
Number of Pax: 11
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Jellystone
Introduction
What a beautiful morning! A perfect day for a QvQ match up!
Warm-O-Rama
Storm Chaser led us in a little WoR with arm circles, leg stretches, and a little cardio. Then we got right into it!
The Thang
Jellystones Thang – 777
We did three sets of 7’s
First at Playground: Pull ups / No Surrenders
Second near Basketball courts: Squats / Lunges (each legs = 1/2)
Third near Flag: Coupon Press run 25 yards / Burpees
Closed out with some ab work:
Flutter Kicks 25 IC
Shoulder Taps 25 IC
Flutter Kicks 20 IC
Shoulder Taps 20 IC
Flutter Kicks 15 IC
Shoulder Taps 15 IC
Blue Gill Thang: Pacer Test
20meter run each lap. Listen for single beep. Pace gets faster each minute. If you fail twice to make time. Step off and perform AMRAP 5HRM, 10Air Squats, 15 mountain climbers. At around 5 minutes mark had all PAX do 1 rd of AMRAP (left pace timer going) All PAX jumped back into Pacer test with same fail parameters . At about 10 minute mark had all Pax do 2 rds of AMRAP. Restarted pacer test to around around 10 and PAX continue test. At around 12 minute mark had pax stop and do 3 Rds of AMRAP. Continue and then at about 14 minutes had pax stop and do 1rd of AMRAP.
Finished with 5 minute core of leg lift progressions, JLOs, flutterkicks, and hi/lo plank
Circle of Trust
Jellys CoT: Leading up to this match up I felt grateful for having F3 in my life and being able to share it with all the HIM’s of this great region. Competing this morning against Blue Gill was a honor.
Blue Hill CoT: Basic message of don’t just show up and check the box. This is more then a workout. This is a gift. We are gifts to each other. Go give this gift away
Naked Man Moleskin
The Blue Gill and I closed out week one of QvQ. We spoke earlier in the week and wanted to build a little hype by trading MEME’s. Is seemed to work as we had 3 EBC virgins join us this morning. Really hoped everyone enjoyed them as much as we did!
… and the QvQ winner was JELLYSTONE!
Great job Blue Gill!