AO: The Colosseum
When: 12/21/2022
Number of Pax: 13
DR Names:
Number of FNGS: 1
FNG Names:
QIC: bedpan
Introduction
It was a cold morning but my goal was to get everyone moving heavy shit and stay warm. I constantly watch the HC and modified the workout to incorporate the sandbags and coupons.
Warm-O-Rama
SSH x 20
Mosey around lot and explained the Training Exercise
Abe Vi Godas x 10
Imperial Walkers x 10
Arm Circles x 10
The Thang
Thang 1: 4 corners with heavy carry
Divide PAX into Platoons. 4 PAX ideally per Platoon
After Warm Up and dividing up into our Platoons. I selected 1 platoon leader and gave them a sheet of paper with the training exercise direction. Each platoon leader had to work together to divide up the coupons. 120 x1, 80 x 2, 60 x 6, 40 x 2, and at least one pair of coupons per platoon.
Each Corner will have the same exercises for them. Each PAX will perform one of the exercises. Once all PAX are done, coupons are distributed between the PAX as they see fit and march to next corner (on the short side of parking pax will mosey). At the next corner, each PAX will pick an exercise they have not done before. Repeat. After all 4 corners complete each pax should of done each exercise and should rotate through carry different coupons. Next Evolution had a set of 4 different exercises.
Evolution 1
-squat x25
-Sandbag Overhead Toss x10
-curl x25
-merkin x25
Evolution 2
-Overhead press x25
-coupon swing x 15
-lunge x20 one each leg
-skull crushers x25
Mary
Wide Leg Sit Up x 15
Side crunch x 10
Circle of Trust
Accountability. We just finished Reinder games and the region crushed it. PAX were posting more than normal. EC was being done everyday. The region was on fire. How are you going to hold yourself accountable to continue with this momentum since there are no more points to be earned. You need to find an accountability person. Most likely someone in you shield lock. You will see I do a lot of EC run and ruck with Parks n Rec from Naperville. There are those mornings we are posting together, and I may be second guessing the EC. I send him a text message “EC tomorrow” and secretly hoping he doesn’t respond. Because i have a solid accountability partner the response is “ruck or run”. Well shit, game on.
Set those goals for 2023 for posts, mileage, etc and tell someone. The best way to meet those goals is having accountability. Let’s crush 2023.
Naked Man Moleskin
Great to have an FNG Foxy post for the first time on a cold morning and a ruck club. Let’s keep up the EH machine.