AO: The Colosseum
When: 07/06/2023
Number of Pax: 9
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Foundation
Introduction
It was a humid day but a great day to accelerate.
Warm-O-Rama
Imperial Walkers, Tappy Taps, Arm Circles and downward dog
The Thang
Thang 1 – Drop Sets
| 30 Curls | 30 Skullcrushers | 30 Bent Over Rows |
| 30 SSH | 30 Toe Taps (15 w/ each foot) | 30 Mountain Climbers (15 w/ each leg) |
| 25 Curls | 25 Skullcrushers | 25 Bent Over Rows |
| 30 SSH | 30 Toe Taps (15 w/ each foot) | 30 Mountain Climbers (15 w/ each leg) |
| 20 Curls | 20 Skullcrushers | 20 Bent Over Rows |
| 30 SSH | 30 Toe Taps (15 w/ each foot) | 30 Mountain Climbers (15 w/ each leg) |
| 15 Curls | 15 Skullcrushers | 15 Bent Over Rows
|
| Run lap of parking lot | Run lap of parking lot | Run lap of parking lot |
Thang 2 – Ladders
Station at Base of Ladder – 10 Overhead presses and 20 Squats with alternating lateral hip swings (10 with each leg)
1st Rung – 5 merkins and 10 Monkey Crunches (5 each side)
2nd Rung – 10 merkins and 20 Monkey Crunches (10 with each side)
3rd Rung – 15 Merkins and 30 Monkey Crunches (15 each side)
Work your way up the ladder and then back down. Work back up and down the ladder until Mary.
Circle of Trust
The quote I want to start with is “1% percent improvement every day can lead to big changes.” People that are successful don’t do it all at once. Whatever area it is in such as fitness, work, playing an instrument, etc. they keep at it and it is a series of small improvements that get them to that expert level. For fitness, 1% better each day can be as simple as showing up today and doing the workout even if you really don’t feel like it. Or trying to push yourself a little bit faster on the running part. My challenge to you is to think of one area of your fitness that you want to improve on that you’ll do tomorrow. 1% improvement every day can lead to big changes.
Aye?
Naked Man Moleskin
Ended in prayer.