AO: The Colosseum
When: 06/20/2023
Number of Pax: 16
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Gamecock
Introduction
Thank you to all the PAX that showed up today and pushed themselves to be 1% better. Special thanks to Wreck-It-Ralph for having my 6 and Hanger for bringing coffee.
Warm-O-Rama
Jog in place. Burpees for each core principal, mission statement, and motto.
Tappy Taps – 6
Arm Circles – 10 forward / 10 reverse
Daisy Pickers – 10 count
The Thang
THANG 1
In circle, in cadence
10 blockees
15 Goblet Squats
10 blockees
20 Goblet Squats
30 Curls
THANG 2
3 Stations – Upper Body, Lower Body, & Core – OYO
8 exercises per station. Rep increase 15, 20, 25, 30, 35, 40, 45, 50
Run half distance parking lot and back after each set.
Station 1
15 – Hand Release Merkins
20 – Clean Press
25 – Bent-Over-Rows
30 – Dips
35 – Chest Press
40 – Lawn Mowers (20 per arm)
45 – Dead Lifts
50 – Merkins
Station 2
15 – Air Squats
20 – Thrusters
25 – Bobby Hurleys
30 – Goblet Squats
35 – Squat Jacks
40 – Lunges (20 per leg)
45 – Monkey Humpers
50 – Air Squats
Station 3
15 – Big Boys
20 – Oblique Twists (1/2 =1)
25 – Plank Jacks
30 – Freddy Mercury (1/2 = 1)
35 – Flutter Kicks (1/2 =1)
40 – LBC
45 – Mountain Climbers (1/2 =1)
50 – Big Boys
Circle of Trust
“Assume the person you’re listening to knows something that you don’t”
A reminder to listen, keep and open mind and connect more. Bringing more awareness to how we engage in dialogue. Actively listen instead of just waiting on your turn to speak.
Naked Man Moleskin
Thanks for everyone that showed up today. The support is incredible and makes me excited for my 3rd Q. Special thanks to Wreck-It-Ralph for having my 6 and Hanger for bringing coffee.