AO: The Colosseum
When: 09/08/2023
Number of Pax: 5
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Dear Abby
Introduction
Got to the AO around 4:45 to set up. Other PAX arrived around 5:05 for a quick warm up of Motivators and a demonstration of the unfamiliar exercises. Everyone was ready to get after it when the clock struck 5:15.
Warm-O-Rama
Motivators x 6
Also did a little OYO stretching while I demonstrated some of the exercises.
The Thang
Iron PAX Week 1 – Participation Award
FORMAT
- 45min AMRAP (with E5MOM: 20 yards Mode of Transportation (MOT))
- Coupon and EMOM timer is needed for this workout
- Set an EMOM timer for 5 minutes and when the timer starts, the workout starts. This out-and-back
- E5MOM MOT will happen 8-times during the WOD on the 5th , 10th , 15th , 20th , 25th , 30th , 35th & 40th min
- Set out 2 cones
- 1 cone is at the starting line
- 1 cone is 10 yards out
THE THANG
- In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).
- Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps
- If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.
Score = Total Reps Completed
Round 1
Exercises: Flying Squirrels / WW3 Sit‐ups
MOT during this round: Coupon Lunge Walk
Round 2
Exercises: Block‐Over Burpees / No-Cheat Merkins
MOT during this round: Murder Bunny
Round 3
Exercises: Thrusters / Jillian Michaels
MOT during this round: Rifle Carry
Circle of Trust
In my COT afer Q’ing last Friday, I described a situation at work the day prior that really had me on edge. I provided the short story of what had happened, and while this situation was specific to me, everyone has moments at work or at home, where things don’t go as planned. When this happens, you often react negatively, which is exactly what I did. My COT then was about finding inner peace amongst turmoil.
Fast forward to this week. While not going into details of what happened last week, in my COT today I explained that the day after this situation occurred, I addressed the matter and all worked out fine. A few days later I saw a quote my wife had for her classroom… “For every minute you’re angry, you lose out on 60 seconds of happiness”. I realized that in the aftermath of what happened at work, I began focussing on how I could minimize my anger when future problems occur, rather than focus on how I can maximize my happiness in those moments.
Naked Man Moleskin
Note to self – don’t wait till the end of the week when you’re already exhausted to do IPC:). I can barely move right now!
Thanks Bunker for filling in as temporary Site Q and having the 6 today.