AO: The Colosseum
When: 09/02/2022
Number of Pax: 8
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Dear Abby
Introduction
A beautiful morning for my one day belated birthday Q. Started off with a few PAX on a 1.5 mile EC run to McD’s and back. Met up wuth the other PAX and at 5:15 the fun began.
Warm-O-Rama
Good Morning x 10
Imperial Walker x 10
SSH x 25
Hands Overhead Stretch (left, right, up, down)
The Thang
Planned three 12 minute workouts, each at different locations around the AO. We were jamming to some of the greatest hits of 1968, the year I was born, the entire time.
- Ran to small pavilion by baseball fields. Set EMOM (every minute, on the minute) timer for a total of 12 minutes. Each one minute period PAX did 5 burpees, 10 Merkins, 10 dips. Halfway through Q modified to 5 burpees, 5 Merkins, 5 dips.
- When complete. we ran to the open field where a cone and lights were set up. Here, PAX were instructed to hold plank for 12 minutes – low plank, high plank, side plank, combination – did not matter, as long as you hold plank. If anyone’s belly or knees touched the ground, if anyone was beginning to faulter, or if anyone simply got bored, they could say “break”, at which point all PAX did 2 burpees and 10 SSH before assuming plank position again.
- When complete. we ran to the parking lot where PAX did 12 minutes of sequenced AMRAP (as many reps as possible) excercises, that included Merkins, monkey humpers, Big Boys, and air squats. This took us right up to 6:00.
Circle of Trust
I hit on two topics in my COT. First, I listed off 10 historically important events that occurred in 1968. Not much good happened in 1968 as this was the year MLK and RFK were assassinated, the Tet Offensive began in Vietnam, war protests broke out all over the world, the Soviet Union invaded Czechoslavakia, and other not-so-great events. No real point to this, other than to point out that year generally sucked.
Second part of the COT reflected back on this past year in my life. Before starting with F3 in November 2021 I was in a comfortable position in my life – comfortable in my job, comfortable in my marriage and family life, comfortable in my workout routine, comfortable with my associations and friend groups, etc. Since starting at F3 in November 2021 I have been pushed out of and beyond my comfort zone. This has had a tremendously positive impact on all these aspects of my life, and then some. I have developed new routines that benefit my mental, spriritual, and physical well being. I actually look forward to getting up at 4:00 am to workout in the bitter cold of winter, with the knats in spring, in the heat of the summer, and in the cool air of fall. As I make another trip around the sun, I am especially thankful this year to have come across such a great group of supportive brothers.
Naked Man Moleskin
A bunch of dudes circled up planking in the dark while listening to Angel of the Morning. That’s some straight up manly shit.
In hindsight…. When we held plank for 12 minutes, I should have had the PAX get into plank position while I explained what we were doing, rather that telling them the plan then getting into plank position. This way, we would have had 2 minutes or so already done before they knew it.