AO: The Colosseum
When: 10/19/2024
Number of Pax: 12
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Disco Ball
Introduction
Another perfect morning, temps in the upper 30’s no wind, clear skies. Solid group of guys HC’d, looking forward to starting the weekend off right
Warm-O-Rama
chop feet for Mission statement, creedo, core principles
Motivators from 10
Good Mornings IC 10
Sexy Mamas IC 10 each way
Arm Circles IC 10 each way
arm across chest hold- 10 count each arm
Michael Phelps- IC 10
The Thang
Move from parking lot island to parking lot island (diagonally)
Island Exercises:
Tree Trunk Island
Weighted Squat x20
Thrusters x10
Straight leg dead lifts x 30
Chest Bump Island
Merkins x15
Chest Press x20
Seal Claps x50 IC
Negative Island
Negative Merkins x10
Negative weighted squats x20
Negative High Pulls x15
Show Gun Island
Skull Crushers x15
Curls x25
Curl to press x10
Back to the Future Island
Bent over Rows x20
Superman x20
One arm Rows x15 each arm
World on my shoulders Island
Overhead Press x15
Upright Row x15
Shoulder Kill (x20 each with out putting arms down, overhead claps, seal claps, grady corns and 10 Pretzel shoulder taps)
Wild Animal Island
Monkey Humpers x25
Bear Crawl to parking bank across and back
Duck Walk to parking bank across and back
Burpees R Us- Gift shop Island
Blockies – 8
Burpees 2min 30 seconds
Movements between Islands
Mosey with coupon
Luggage carry right
Luggage carry left
Rifle Carry
Farmer carry with shoulder shrug- partner bear crawls
Duffle Bag Carry
Circle of Trust
I just wanted to hit on Reindeer games alittle bit. The history of Reindeer games is it was created to keep men excited to come out in the gloom when the weather got colder, we all like a little friendly competition so the 1st SLT created the Reindeer games, and it has taken off each year since. Now I am not telling you not to get your points, but be mindful of your body, dont push yourself to injury there will be alot of EC work, alot of posting, listen to your body, get the rest it needs when it tells you it needs it. Dont neglect your family, make sure that you keep in mind that family still has to come first, its still the most important part of our lives. Dont get in the habit of having to attend 6 2nd F events a week just to get fake points. Again, I am not telling you to not get your points, go out and get them, just take care of your body, and be mindful how its effecting your family.
Naked Man Moleskin
Love the way the Pax pushed themselves, and put in the work. Great group of men today for sure!!!