AO: The Colosseum
When: 02/16/2023
Number of Pax: 8
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Dauber
Introduction
Thank you for joining me for my 200th post. You will see the theme of the day is 200.
Warm-O-Rama
Motivators x 6
Arm Circles x 10
Tappy Taps x 10
Imperial Walkers x 10
The Thang
I used the 3 covered areas around the AO to keep us dry from the rain. Each PAX and a partner were responsible for completing 200 reps of each exercise combined and they could break them up into any number of sets they wanted.
Station 1
- 200 – Chest Press
- 200 – Step Ups (1 per leg)
- 200 – LBC’s
Station 2
- 200 – Coupon Row
- 200 – Goblet Squats
- 200 – Flutter Kicks
Station 3
- 200 – Overhead Press
- 200 – Bobby Hurley’s
- Heal Taps
Station 4
- 200 – Curls
- 200 – Lunges (1 per leg)
- 200 – Leg Raises
Circle of Trust
I want to talk about the importance of outreach to our Pax. I stopped showing up after my first 4 months of F3 due to a number of reasons (excuses). It was really easy for me to stop. Even though I would get a text every few weeks from my neighbor Blue Gill, I didn’t have any accountability partners. I didn’t feel committed or accountable to the men of F3. I’ve been back for about 8 months after a 4-month break. I exchange more messages with the men of this group in a day then I do with my wife. Multiple people know or ask where I’m posting the following day.
Men, this is the environment we need to continue to foster. Don’t let our Pax slip away because we aren’t engaged with them.
Naked Man Moleskin
Have music ready. Flo will complain if he does a rep without it.