AO: The Colosseum
When: 04/04/2023
Number of Pax: 6
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Trojan
Introduction
F3 is always talking about the 6. Well, this workout will help tone and strengthen your “6”.
Warm-O-Rama
Good Mornings (10 IC)
Tappy Taps (10 IC)
Ti Fighters Right Leg Arms Forward (10 IC)
Ti Fighters Left Leg Arms Backwards (10 IC)
OYO Stretching
The Thang
OYO Pacing
PAX would do the 3 exercises at 30 reps each exercise and then run a lap around the parking lot. The list of exercises are:
3 L’s Right Leg (Lateral Leg Lifts)
3 L’s Left Leg (Lateral Leg Lifts)
Squats
Run A Lap
Under/Over Fence (Hip Flexor Exercise)
Clydicorns Right Leg (On left knee, kick back right leg and left arm forward at same time)
Clydicorns Left Leg (On right knee, kick back left leg and right arm forward at same time)
Run A Lap
Monkey Humpers
Barishnikov Squats (Similar to sumo squats but you stand on tips of your toes)
Calf Raises
Run A Lap
***Rinse & Repeat***
MARY:
Danger Zone (Imperial Walkers/Squats)
Circle of Trust
In F3, we always make sure we are picking up the 6. However, let’s not forget this in the rest of our lives. Yesterday, my wife was feeling under the weather and she had a rough day at work. By “picking up the 6” (cooking dinner and doing the dishes so she could rest), I was able to make her feel supported and seen.
Picking up the 6 is something we need to be doing in all aspects of our lives. At work, pick up the 6. At home, pick up the 6. In our community, pick up the 6!
Aye?
Naked Man Moleskin
Great mumblechatter and thank you all for indulging me with my choice of music for this beatdown!