AO: The Colosseum
When: 06/16/2026
Number of Pax: 12
DR Names:
Number of FNGS: 3
FNG Names:
QIC: Nemo
Introduction
Ladder Beatdown
Warm-O-Rama
Good mornings
sidestraddle hop
Imperial Walker
Tie Fighter
Willie Mays Hays
Michael Phelps
The Thang
Rep Progression:
- 10 reps – run to first light and back
- 15 reps – run to second light and back
- 20 reps – run to third light and back
- 25 reps – run to fourth light and back
Exercises:
- OHP
- Coupon Squats
- Merkins
- Lunge step (1 is 1)
- Skull Crushers
- Monkey Humpers
- Pull Overs
- Big Boys
- Repeat from beginning when finished
Circle of Trust
Grateful to have F3 and to be able to workout every morning.
Naked Man Moleskin
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