AO: The Colosseum
When: 01/03/2023
Number of Pax: 8
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
Last week I was visiting family in Florida and decided to try to hit a couple downrange posts with The Burg region (St. Petersburg). It was a cool experience, and I learned a few new exercises, so I wanted to Q up a beatdown back in Plainfield to incorporate these new things. It was rainy and mid-30’s at the Colosseum. A bit different from the early morning 60-degree Florida temps, but we don’t get up for easy.
Warm-O-Rama
Jog in place while I go over the introduction and disclaimer.
SSH OYO while I go over the mission, core principles, and credo.
Warm up stretches IC x 10 (strawberry pickers (tappy taps), quad stretch, groin stretch, TIE fighters, trunk twists).
The Thang
Pearls on a String – Florida-style (The Pier)
- Mosey to the pavilion and OYO do 20 step-ups (each leg), 20 dips, and 10 Burg hops (hands on table, jump up to bench to the left, back down to ground, and up to bench to the right = 1 Burg hop). Hold squat for 6.
- Broad jump to bathroom building and do 20 Carolina dry-docks OYO. When done, do a wall-sit and wait for 6. Then do the People’s Chair IC x 20 (punches then head/shoulders/knees/toes touch).
- NUR (backwards run in St. Pete lexicon, AKA Bernie Sanders) to the Y in the path and do high knees until 6 is in. Perform a slow-count 10-rep merkin circuit for 4 rounds. In between each round, do high knees for 30 seconds. Had 4 PAX call-out the different merkin exercises and perform the cadence for the group.
- Run as a group to the bridge with some side shuffles and carioca sprinkled in. Bear crawl across the bridge, do 10 burpees, and lunge walk back across bridge. Hold plank for 6.
- In Florida we did a palm tree weave, but with no palm trees, we did an Indian run with the PAX in back weaving through the other PAX to the front of the line. Stopped at the bathroom building again for another 20 step-ups per leg, 20 dips, and 10 burg hops.
- Mosey back to parking lot, run a lap, and circle up for Mary.
- Did a Rosadolly flutter kick with a twist circuit. 15 Rosalitas (legs at 45-degrees) in cadence, 15 Hello Dollies (legs 6″ off ground) in cadence, 15 flutter kicks in cadence, then 15 Rosadolly flutter kicks with a twist (crisscross legs horizontal motion up and down) in cadence.
- Finished with 30 LBCs and a plank hold until 6am.
Circle of Trust
If you have the time and ability, posting downrange (or even traveling amongst all the AOs in our region) is a great way to meet new people, learn new exercises and have new experiences. I’m still reluctant to try new things, but ultimately decided to post downrange while in Florida, and I’m glad I did.
Finished in prayer. Yellow Pages sister; strength for those dealing with injuries and illnesses.
Naked Man Moleskin
Thanks to Wreck-It Ralph for having my 6, and to Hanger for bringing the coffee.