AO: The Colosseum
When: 05/17/2022
Number of Pax: 9
DR Names:
Number of FNGS: 0
FNG Names:
QIC: bedpan
Introduction
Another beautiful morning for a beatdown. Got to the AO early to set up Thang 3 cones. Saw a good number of cars and some headlamps of PAX doing EC. Everyone started to show up and the mubble chatter began.
Warm-O-Rama
Warm Up
Motivators x 6
Abe Vigodas x 10
Imperial Walkers x 10
The Thang
THANG 1 Indian run to Mather Woods
11’s Peter Parker’s / CCD
Thang 2 Indian Run back to parking lot
1st set 15 Curls (run to end of lot and back)
2nd set 15 curls, 15 big boy (run to end of lot and back)
3rd set 15 curls, 15 big boy, 15 coupon squat (run to end of lot and back)
4th set 15 curls, 15 big boy, 15 coupon squat, 15 burpee (run to end of lot and back)
5th set 15 curls, 15 big boy, 15 coupon squat (run to end of lot and back)
6th set 15 curls, 15 big boy (run to end of lot and back)
7th set 15 Curls (run to end of lot and back)
Thang 3 murder bunny suicide
Line up pax. 10 Bonnie Blair’s murder bunny to first come, run back to start Bonnie Blair’s x 10, run to coupon, bent over rows x 15 and murder bunny to next come, repeat till last cone. Turn around a do the same thing going the other way.
Thang 4 Dora (split pax into partners, line up across between cones)
50 Coupon Swings
100 Overhead Press
150 windshield wipers over coupon
Mary
V-up x 15
Wide leg sit up x15
Hold plank till 6
Circle of Trust
Lincoln games was last week. I will be active in any F3 competition but last week I pushed myself to post more and add extra EC in daily. I was amazed at what i was capable of doing when i removed my mental barriers. Yes my body was sore and tired. I still got up extra early to complete EC before a bootcamp and found time for another EC ruck or ride in the afternoon. I challenge everyone here to push to try a 1.5 EC run before a bootcamp. I found that the 3 mile EC runs we have done before became normal and the 5 mile EC runs felt more like and EC. Keep accelerating and find a few PAX to bring with you. It is more fun with friends.
Naked Man Moleskin
I appreciated the very positive AAR about timeing, reps, and distance. It was the perfect amount of Black Diamond suck but manageable. I did shit the bed on name o rama. Back to Q school for me!!!