AO: The Colosseum
When: 08/20/2024
Number of Pax: 15
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Spit Valve
Introduction
I hate running but I need to do it more and F3 has helped me to do that. Inspired by some recent workouts I attended, I wanted to create something that would use only two stations and result in also getting a mile in running.
My preblast focused on the statement: “What standard do you hold?” Which was the focus of the COT?”
Warm-O-Rama
Side straddle hops 10
Tappy taps 10
Willy mays hays 10
Michael phelps 10
Tie fighters 10
The Thang
OYO
There are four exercises: A station is Curls and Press. B station is Lunges and Squats.
Do A1(two exercises) then run the half loop to the b station and do B1 then run the other half of the loop back.
Do A2(next two exercises) run half loop to B station and so forth.
You will hit each station once and run a half loop to each time. Each time you hit a station you will advance to next progression.
When you have completed A4 and B4. Keep alternating stations and do the advanced progression.
When we hit 5:52 we will all run to the B station to pick up the 6 with anyone who is there.
A. Curl, press/core Progression(near side)
- Press 30/Curl 30
- Decline press 30/Curl and press 15
- Flutter Press 30/Curl, press and extension 10
- WW3 20/Curl, press and extension 10
B. Lunge and Plyo/Squat progression(far side)
- Front Lunge 10 each side/Squat
- Side lunge 10 each side/Squat to raises 20
- Back lunge 10 each side/Jump tuck squats 10
- 3 way lunge 5 each side/ Single leg squat jump 10 each side
Circle of Trust
When I was in college, my band, Director was an extremely influential person. He was a big, tall, thin guy almost look like a vampire, but he would inspire us to do our best and it’s really one of the first people in my life that I really ever remember inspiring me to go truly be on 100%
He would ask us, “what standard do you hold for yourself?”
And in doing so he would inspire us to give our all imagine an 18-year-old dork, squeezing his butt cheeks together and playing Oingo Boingo music as loud as possible on a tenor sax. It sounds dumb, but that was me, but it wasn’t about the music it was about what I learned how to do.
I encourage all packs and anybody reading this to think about the one person in your life that first person that truly inspired you to give more than what you had.
Naked Man Moleskin
Congrats to Napster on 200 posts. I always love working out and chatting with you.
Thanks Ecto Cooler for having the 6. You are a great young leader. Promise for the future.
its always a great honor to lead men. I’ll be honest. I do this because of the circle of trust. Because, armed with the credibility of what has come before, I can get an important message out there.