AO: The Colosseum
When: 09/25/2025
Number of Pax: 10
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Party In A Bottle
Introduction
Lift O Rama with No Repeats! 10 Pax total kept it going the entire time. This is was an awesome AMRAP style timed event
Warm-O-Rama
Arm circles
Neck rolls
Cat Cow stretches
Shoulder shrugs
Imperial walkers
Coupon Dead lifts
The Thang
Each exercise is 45 seconds with a 15 second recovery
1. Merkins – Standard push-ups.
2. Wide Merkins – Hands wider than shoulders, lower chest to ground.
3. Diamond Merkins – Hands form diamond under chest; push-up. Knees optional.
4. Coupon Chest Press – Lie on back, press coupon straight up, lower with control.
5. Coupon Overhead Press – Standing, press coupon from shoulders to overhead.
6. Coupon Front Raise – Lift coupon straight in front to shoulder height, lower slowly.
7. Coupon Upright Row – Hold coupon, pull up along torso to chest, elbows high.
8. Coupon Skull Crushers – Lie on back, coupon overhead; bend elbows to lower to forehead, extend.
9. Plank Shoulder Taps – High plank, alternate tapping opposite shoulder slowly.
10. Coupon Curls Halfway up– Standard bicep curl with coupon only half way.
11. CPRs – Curl coupon then over-head press, then tricep curl, then return.
12. Coupon Curls halfway down– Curl up palms up, rotate at top, lower palms down.
13. Coupon Bent-Over Rows – Hinge forward, pull coupon to chest, elbows close.
14. Coupon Lawn Mower Rows (R) – One arm row with coupon, hinge forward, pull to rib cage.
15. Coupon Lawn Mower Rows (L) – Same as above, left arm.
16. Micheal phelps – Hinge forward, arms out to side, squeeze shoulder blades.
17. Superman Hold – Lie face down, lift arms/legs off ground, hold.
18. WWI Sit-Ups – Full sit-up, hands overhead touching ground, then to toes.
19. WW3 situps – Full sit-up, press coupon when down, then again when up.
20. Coupon Overhead Sit-Ups – Hold coupon overhead, perform sit-up keeping arms straight.
21. Coupon Russian Twists – Seated, lean back, twist side to side with coupon.
22. Coupon Flutter Kick Press – On back, flutter legs while pressing coupon up.
23. LBCs – Crunch, lifting shoulders off ground, feet stay down.
24. American Hammers – Seated, twist side to side, touch ground each side.
25. Dead Bugs – On back, alternate opposite arm/leg extending out.
26. Side Plank Hip Lifts (R) – Side plank on right, lower and lift hips.
27. Side Plank Hip Lifts (L) – Side plank on left, lower and lift hips.
28. Plank Hold (forearms) – Hold forearm plank, body straight.
29. Archer merkins – push up but wide and lean to each side alternately.
30. Bird Dogs – On hands/knees, extend opposite arm and leg, alternate.
31. Coupon Deadlifts – Hold coupon, hinge at hips, stand tall, no squat.
32. Coupon Romanian Deadlifts – Same as deadlift but with slight bend in knees, stretch hamstrings.
33. Pickle pusher with coupon– Lie on back, knees bent, lift hips up,hold coupon squeeze glutes.
34. Single-Leg Pickle pusher (R) – Glute bridge with right leg lifted.
35. Single-Leg Pickle pusher (L) – Glute bridge with left leg lifted.
36. Coupon Calf Raises – Stand, coupon in hands, raise heels up and down.
37. Seated Coupon Calf Press – Sit, coupon on knees, raise heels up, lower slowly.
38. Heel touches-touch heels with a slight sit up
Circle of Trust
I have mirrored many workouts to reflect how I like to burn off the negative energy in my life. The tough things I go through, I get to work them through the exercises and let some of the negative energy out.
Naked Man Moleskin
F3P ANNOUNCEMENTS (UPDATED Tuesday 9/23)
Iron Pax week 3 -workout here – https://youtu.be/-DKit8Q5WqI?si=8vFV9vl3KeWdvCGSjoin the 8th edition of IRON PAX CHALLENGE. http://f3greenwood.org/registerIPC
Report your IPC results at the link – https://docs.google.com/forms/d/e/1FAIpQLSdLvI4x8L0jbypKukQVe4VbpW_2MspM94YA7scZvVmDJpBjHg/viewform
Chaminwood Fall Convergence is September 27 at The Island see link for info and HC https://f3plainfield.slack.com/archives/C016V8D1J5A/p1757009023078679
Be on the lookout for RUCKTOBERFEST – A weekly Ruck Challenge coming in October
October 4th Sailer Moon is hosting a chili cook off – details in this post https://f3plainfield.slack.com/archives/C017CTS0UQG/p1757518853863699
Sign up for the Fire Zone 5k and stick around for the open house and Adoptapalooza event on October 5th! Don’t wait last minute and then ask Homer Simpson to get you a shirt! 😂 More details below and link – https://runsignup.com/Race/IL/Lockport/FireZone5k
Out of the Black 5K Walk/Ruck – Sunday October 19 – This Event is brought to you by the Third F Foundation and Moe Joe’s Plainfield. This supports both NAMI and Allen Force – registration and info at this link – https://raceroster.com/events/2025/108792/2025-out-of-the-black-walkruck
Google Docs
:alert: SITE Q’s DO NOT READ :alert:
*******INFO ONLY*******
Q Source – Thursday mornings 6:30 – 7:15 at Southern Belle’s (15051 S Van Dyke Rd, Plainfield, IL 60544)Q Source – Tuesday evenings 7:00 – 7:45 at El Coyote (Mather Woods)Interfaith Food Pantry is Wednesday & Saturday • Talk to Hanger for more info.Subscribe to F3’s https://f3nation.com/category/in-the-news/
Fire Zone 5k – Join us as we partner up with the Lockport Township Fire District’s open house! There will be a ton of fun activities for the kids along with food, music, vendors and more at the open house! Adoptapalooza will have many local animal rescues with adoptable dogs and puppies! Come find your new family member in a one-stop-shop setting! So far we have Ruby Whiskers, Hopeful Tails, NAWS, Cache Creek, Fido’s Landing, All Herding Breeds, Perfect Pooches, German Shepherd Rescue, Chicago Rescue Authority, K9 Mission, Dogs Are Deserving, Forget Me Not Rescue, and Many Paws Global Rescue all committed to attend! Confirmed vendors include ComfortMax Heating and Cooling, Victoria’s Helping Hands (dog training/walking/sitting), Cozy Paws (dog boarding), and Whimsy Beadworks (custom handmade dog jewelry). All this will be immediately following the Fire Zone 5k, which is being held to raise money for life-saving fire fighting equipment! Register for the race here: https://runsignup.com/Race/IL/Lockport/FireZone5k (edited)
event.racereach.com
Google Docs
IronPAX Challenge Registration Form
http://f3greenwood.org/registerIPC
runsignup.com
Fire Zone 5k
The Fire Zone 5k is on Sunday October 5, 2025.
https://runsignup.com/Race/IL/Lockport/FireZone5k (edited)