AO: The Colosseum
When: 08/13/2022
Number of Pax: 16
DR Names:
Number of FNGS: 2
FNG Names:
QIC: Fish Sticks
Introduction
This was my 4th Q of the week, and I really only have like 2 or 3 thangs in my repertoire, so honestly I was just gonna wing it….maybe its better to have a rough plan, but fuck it, it worked on Saturday.
Warm-O-Rama
SSH IC x 20
Tappy Taps IC x 10
SSH IX x 15
Abe Vigodas IC x10
SSH x 10
The Thang
Mosey to the far side of the parking lots grass berm.
bottom of berm 3 merkins
crab walk backwards up berm
crawl bear down 2 merkins, rinse and repeat
mosey to the baseball field
start at homeplate
broad jump to first base
side shuffle to second
side shuffle to third
broad jump home
Circle up
SSH x 20 stop cadence after 5 finish all together or do burpees…..
Burpees x 5
Arm Circles IC
forwards x 10
backwards x 10
Overhead claps IC x 20
Seal Claps IC x 20
Moroccan Night Clubs IC x 10
Pretzel Twists IC X 20
Mosey to the pavilion
find a spot on the bench or planter wall
20 steps ups OYO
Squats IC x 50
20 step ups OYO
Squats IC x 75
20 Step ups
Squats IC x 100
Mosey to the Coffee Shack
Wall Sits
starting with the last PAX and down the line, everyone gives a 10 count
circle up
Burpees X 5
Arm Circles x 20 10f and 10b
Overhead Claps x 20
Seal Claps x 20
Moroccan Night Clubs x20
Mosey to the Flags
Bambi is coming up to his VQ and led us in Big Boys and American Hammers
Circle of Trust
- Try something (most people never even make it this far)
- Realize you suck
- Decide you want to get better
- Try again, realize you still suck
- Practice, suck a little less.
- Practice some more, suck a little less.
- Contemplate quitting. Don’t.
- Become tenacious. Try again. Suck a little less.
- Practice some more and watch everyone else go home
- Keep f***ing practicing. Suck a little less.
- Outlast everyone…become mediocre
- Repeat as necessary
This week was full of some of my favorite COT’s and this one came from Toby. The idea is to keep pushing. None of us will ever “finish F3” until our demise, so no matter what fitness level, what PB goal, what weight loss goal, what 3rd F opportunity, there always needs to be a next to keep getting better. I’ve never Q’d 4 workouts in a week, next is maybe 5, maybe 6…….keep pushing
Naked Man Moleskin
The Worm and Fire Hose were our FNG’s. I was coming of an exciting week of multiple Q’s and we saw lots of FNG’s, energy was high. Gotta keep the energy rolling