AO: The Colosseum
When: 04/28/2023
Number of Pax: 13
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Dismissed
Introduction
Run Forrest, run! Then do some Merkins, then run some more!
Warm-O-Rama
Twisting knee raises, Imperial Walkers, hold Catcher’s squat, SSH, A Pagodas, hairy Rockettes, mosey across the lot and back, stride-outs across the lot and back.
The Thang
Break into 3-man relay teams. 1 man runs with a baton around the perimeter of the lot while the other 2 are doing strength and endurance exercises. Once the lap is complete, hand off the baton to the next man who runs the lap while remaining 2 continue with the exercises. AMRAP until time is up.
Exercises in order: Burpees, chest press, lunges or air squats, dive bombers, Freddie Mercuries, Merkins, coupon curls, SSH, broad jumps, Grady Corns, hold squat, overhead press, flutter kicks, Imperial walkers, Carolina dry docks, hairy Rockettes, bear crawl, LBCs, mountain climbers, plank jacks. Then repeat.
Circle of Trust
Reviewed some key points of Q1 Get Right from the Q Source book. Reminded men that F3 is about more than fitness and encouraged them to consider attending Q Source to learn and hear how other men are accelerating in the other areas and roles of their lives.
Naked Man Moleskin
Shout out to all the men that posted for this BC. Not an easy workout, but willing to try something different. WOR got off to a slow start and too much time standing around explaining the workout. Excellent AAR and I continue to learn as a Q, I really appreciate the feedback and support. Thank you!
Excellent recap Dismissed!