AO: The Colosseum
When: 10/20/2023
Number of Pax: 35
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pee Wee
Introduction
In the spirit of my codename and the late Paul Reubens, Pee Wee’s Playhouse was my step up and lead my VQ. I divided the boot camp into warmup, cardio, an exercise stations on rotation, with ab work cooldown. I added some hand drawn illustration work to the posters for fun.
Warm-O-Rama
Welcome, Disclaimer and 5 Core Principles.
Side straddle hops x 30 (in cade)
Good mornings x10 (in cade)
Abe Vigodas x 10 (in cade)
TIE Fighters x 10 (in cade)(forward & reverse)
Michael Phelps x 10 (in cade)
Tappy taps x 10 (in cade)
F3 MS and Credo
Head count into 3s. Split the group into 3s to start Indian Run through 3 parking lots around PARC building, with 20 merkins at the entrance.
The Thang
Workout divided into 3 stations. PAX groups go to their assigned stations. Each station has 25 reps to start and rotate. After all 3 stations are complete, the cycle repeats with 5 fewer reps.
STATION 1-THE BEAR: 1s start here
Curls x 25
Overhead press x25
Burpees x 25
Bear crawl to cone/light and back.
Shoulder carry to station 2
STATION 2-THE ELEPHANT: 2s start here
Coupon swing x 25
Squats x25
Grady corn x 25
Lunges x 25 (25 per leg)
Farmer carry to station 3
STATION 3-THE GORILLA: 3s start here
Chest press with feet off ground x 25
Skull crushers x25
Merkins x 25
Gorilla rows x 25
Rifle carry to station 1
Mary (5 minutes):
Love sacks (Oblique raises) x 20 each side (on your down)(count slow)
LBC x 20 (on your up)(count slow)
American hammers (Russian twists) x 30 (slow cade)
Circle of Trust
Talked about the impact F3 has had on me since I joined three months ago. I’ve worked remotely since the pandemic and I’ve been mostly isolated during this time. My wife encouraged me to join F3 to maintain my physical and mental health. It’s been great to get back to socializing, laughing and group workouts. I’ve felt results more so with F3 than ever before working out by myself. I am currently unemployed and this period has been very stressful and high pressure while I’m job hunting. My mental health has suffered, but the camaraderie and brotherhood of F3 have been a great source of comfort and a place where I can belong.
Naked Man Moleskin
It was a tough workout. I introduced some uncommon exercises like coupon swings and brand new exercise, the gorilla row. I made sure to implement exercises that I struggle with, like burpees and overhead press. I’m grateful for everyone who came to my VQ.