AO: The Colosseum
When: 10/18/2023
Number of Pax: 15
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Meta
Introduction
With most PAX participating in hell week and pushing themselves wanted to keep it simple but effective.
Warm-O-Rama
- Mosey to the end of the parking lot
- Side shuffle across
- High Knees to other end of parking lot
- Harry Rockets back to the circle
- Arm Circles IC 10 FWD/RVS
- Michael Phelps IC 10
- Calf stretch 10 count ea. leg
The Thang
Split into 2 lines and did a sling shot ruck the only person ruffling was the person doing the slingshot all others walking pace.
Stopped after the coffee building
- 10 Air Squats
- 10 Merkins
Continued with sling shot Ruck
Stopped before crossing the street to the bridge
- 10 Air Squats
- 10 Merkins
Crossed bridge doing Sneaky Gorillas (https://f3nation.com/exicon/entry/3432/?gvid=398721)
Normal ruck after the bridge until we got back to the flags
- Grady Corns IC until recover/recover
Circle of Trust
Reiterated CoT from Saturday’s EBC.
Most of us if not all of us came out to F3 for the 1st F, fitness, and most of us have stuck around because of the 2nd and 3rd F. I just challenge the men to refocus on the Fitness. Set goals in your fitness, and diet, whether you want to lose weight, or improve on your speed or cardio, set them goals and get after it.
Naked Man Moleskin
Pray to your Sky Q, not Site Q.