AO: The Colosseum
When: 02/08/2024
Number of Pax: 8
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Deja Vu
Introduction
It was a balmy day in the gloom for early February with temps in the low 40’s. YHC arrived early and set up but then came in to the circle hot finishing up a pre-beatdown run.
Warm-O-Rama
Jog in place: Disclaimer, Mission, Core Principles, Motto
Good mornings, Willie Mays Hayes, Daisy Pickers, Motivators from 6, Thai Fighters and Imperial Walkers
The Thang
SCR: Strength – Core – Run
A strength/coupon exercise is paired with a core exercise and completed in a sequence of reps as follows:
30 Strength – 10 Core – 25 Strength – 10 Core – 20 Strength – 10 Core – 15 Strength – 10 Core – 10 Strength – 10 Core.
Then a form running exercise for 50 yards out, 30 air squats, run to end of lot and mosey back to coupons.
The pairings were:
Strength Core Form Running
Skull Crushers LBC Butt Kickers
Overhead Press Amr Hammers Bernie Sanders
Curls Big Boys High Knees
Bent Over Rows Freddy Mercury’s High Knee Hops
Chest Press Leg Lifts Lunge Walk
PAX were allowed to work the sheets OYO. All pushed themselves.
Mary:
Big Boys 25, 4-Count Leg Lifts 20 IC, Flutter Kicks 20 IC, Freddy Mercury’s 20 IC, Pickle Pushers 20
Circle of Trust
This week in Q-Source, we are starting Q1 – Get Right. YHC discussed that before starting F3 last May, he was definitely not right: weight high, fitness low, cardio non-existent, bills paid late, Queen on track for diabetic future, not attentive to M, worked too much.
Daily F3 workouts in gloom set mind-set for getting right. Small changes to become daily habits. YHC has started to get many things right, definitely not the hot mess of 12 months ago, but still a work in progress.
Challenge to PAX: Recognize the Get-Right mind-set. Make small changes to create new daily habits. Look for opportunities outside of workout and fitness to make an improvement in your life.
Naked Man Moleskin
AAR: Either pair the PAX up or work through the SCR sequences as a group to keep anyone from falling into their own routine.