AO: The Colosseum
When: 03/08/2023
Number of Pax: 12
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Meta
Introduction
Pop Quiz after a ruck??
Warm-O-Rama
Tappy Taps – In cadence to 10
Motivators from 6
Michael Phelps – In cadence to 10
Shoulder shrugs fwd/reverse – In cadence to 10
The Thang
Split into 2 groups and Indian mosey to the street
Pair up with a Pax and get to know each other during the ruck, pop quiz at the end, penalty burpees for wrong answers
Stop at pavilion 1
Merkins with ruck on in cadence to 20
Stop at pavilion 2
Overhead press with ruck in cadence to 20
Dips to 20 OYO
Rifle carry ruck to 3rd pavilion approx. 50 yards
Stop at pavilion 3
Arm circles fwd/reverse in cadence to 10 each direction
Moroccan Night clubs in cadence to 10
Grady Corn in cadence to 10
Michael Phelps in cadence to 10
Ruck back to the AO with a ruffle to get back in time.
No penalty burpees were handed out as we had made it back just in time for recover/recover.
Circle of Trust
I wanted to reiterate that we continue to promote F3, continue to EH friends, family and coworkers. We offer so many opportunities with having 9 AO’s, 3 Saturday workouts, an evening workout, plus the Sunday coffee ruck. If you know someone that is on the fence about coming out take them out to a coffee ruck to get to know some of the great MEN of F3, that’s how I tricked my brother Griner into coming out. F3 has truly been a life changer for me, it has improved my health, it has improved my marriage, and my relationship with my kids and I want to continue to give the gift of F3. I’ve been promoting F3 so much that whenever we go to a party or a get together my son always asks my M, is dad going to be talking about F3 all night and trying to get people to join, I turn around and answer him directly with a YES, YES I AM.
The reason I wanted the guys to pair up with a Pax is to break up the cliques that have naturally formed and for us to form new friendships with guys we rarely see. It’s great to call out a Pax for beat downs but it means much more when you DM directly and establish that relationship. Last week my brother mentioned that it was easier to continue to come out because I helped him understand how slack worked, I explained the many acronyms that we use, I navigated him through some of the workouts and held him accountable. Helping the new members out with the onboarding process should not only be left to the PAX that EH’d him, the Q or site Q, it should be all of our responsibilities.
Naked Man Moleskin
Walk on the correct side of the street!!
Just to be clear, I said, I would rather get hit by a car from the back because my knees will bend forward vs. head-on, just the thought of my legs bending the opposite direction makes me nauseous.
But hey, that’s why it’s the World’s Greatest Mumble Chatter AO!