AO: The Colosseum
When: 10/15/2022
Number of Pax: 11
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Disco Ball
Introduction
One of the colder mornings of the year. Temperature was 33 degrees, real feel 29 degrees. I made a promise to make sure no one felt the cold, and I was damn sure gonna do my best to keep to that
Warm-O-Rama
Mosey around the parking lot doing various exercises, such as
- arm circles
- circle arms
- high knees
- butt kicks
- bernie sanders
Knee and ankle rotation
Sexy Mamas
Michael Phelps
The Thang
Thang 1
Buy in 10 burpees at far side of lot, run to each line across lot, and do assending burpees, 2 first line, 4 next line and so on, come back doing the same thing
Buy in 20 Overhead Press, Shuffle down the parking lot stopping at each line to perform 5 overhead presses, come back stopping at each line doing 5 overhead presses, cash in with 20 overhead presses
Buy in 30 4 count monkey humpers, bernie sanders across parking lot stopping at each line to do 5 4count monkey humpers, come back doing the same. Cash Out 30 4 count monkey humpers
Indian run 1/4 mile loop around parking lot
Thang 2
25 Chest Press, true suicide across parking lot finish with 25 chest Press
Thang 3
Listen to “One More Rep” by coach pain, while doing burpees the whole time approximately 3 minutes
Mary
35 LBCs IC
One Minute hold high plank
Circle of Trust
As the weather gets colder I want to advise, I would never tell a Q how to do his job, but advise that its best practice to do some kind of warm up that has alot of movement, like I did today, running around the parking lot. Motivators are good too, what you want to try to avoid is that static stretching then grabbing a cold coupon. If you do that, PAX will take awhile before they warm up and really get into your workout. But in saying that its also on each pax to make sure they are prepared, get to the BC early, run some laps or an EC run, get the motor oil running. We are not 20 something anymore, and need to listen to our bodies, know our bodies, and make sure we are doing what is best to get ready to warm up.
Naked Man Moleskin
Prayers to JD and his family especially his M
Prayers to Soft Hands and Burnt Ends Moms.