AO: The Colosseum
When: 07/22/2023
Number of Pax: 19
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Disco Ball and Spike Horn
Introduction
Great morning for a QvQ
Warm-O-Rama
Dauber led us in WOR
The Thang
Spike Horn Workout
Ladder-
5- Burpees
10-Curls
15- Coupon Squats
20- Merkins
30- Skull crushers
35- Chest Press
40-Lunges
45- Bent Over Rows
50- Monkey Humpers
Do exersise 1, run, come back and do exersise 1 and 2, and so on
Disco Ball Workout
10 Reps of Exercise on left, 20,15,0r 10 of exersise on right, to determine, two pax shoot three pointers, if one makes it drop to 15 reps, person who made shoots money ball for chance to lower reps to 10
SKull Crushers Dancing Bears
Pretzel shoulder taps Irken
Irken Squat Weighted
Knerkin Carolina Dry Dock
Elf on a Shelf O.P.P
Howling Monkeys Burpee
Outlaws Apollo Ohnos
Red Bull Smurf Jacks Lateral Lunge
Newtons Cradle LL Cool J
Circle of Trust
Spike Horn:
F3 does more for us than just imporove our physical ability. It has changed me physically, mentally, emotionally and has improved my leadership. When I first posted at F3 it was for a QvQ workout and there was no way at that point in my life I wouldve been able to do a QvQ. My takeaway for the COT is a big thank you to all the men in F3 for pushing me and making me better person, the person I am today
Disco Ball
How many of you is this your second QvQ, how many is your first, Who isnt participating in this years QvQ? Gents, we can do better. there is no way we shouldnt have gotten 48 people to sign up for this years QvQ. We need to be EHing, talking to guys at workouts, especially the newer guys and encouraging them to participate in events like QvQ, in 2nd and 3rd F stuff. Lets not rely on the announcements, lets be the fire starters and get more people participating!!!!
Naked Man Moleskin
Spike Horn Killed it, and I had a lot of fun doing this QvQ with him