AO: The Colosseum
When: 06/09/2023
Number of Pax: 8
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Blue Gill
Introduction
You never know how far you’ve come if you don’t know where you started? That being said, it’s never too late to start tracking so why not take advantage of a beautiful Friday morning and establish a benchmark…..
Warm-O-Rama
Warm-O-Rama consisted of some SSHs, Good Mornings, Tappy Taps, Michael Phelps and then a real quick discussion on movement standards.
The Thang
FIT Test (Max Effort)
Perform each of the following movements for 2 minutes with a 1 minute rest between sets. Make note of the reps performed for each movement.
Hand Release T Merkins
Air Squats (break parallel)
BB Sit-ups (clear hips)
Front Lunges (1 is 1)
Swings (see underneath coupon)
Dips
Curls (full extension)
Overhead Press (see your ears from side)
Bent Over Rows (flat back)
Chest Press
With remaining time max distance. Max distance doing loops in parking lot. PAX had about 8 minutes until 0600.
In next few days establish max distance 20-minute run
Circle of Trust
Announcements were completed by none other than Second Best. Thanks brother!
TAPs
Naked Man Moleskin
Asked a few PAX….What’s your Why? Thanks for sharing your Whys Olive Oyl, GrubX, Alex Morgan, and Napster
Nothing Gets Better Until You Get Better! Stop Being Less! Why? Because we can’t stay here. If we do, we will fail!