AO: The Colosseum
When: 12/22/2023
Number of Pax: 24
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Trifecta
Introduction
Warm December morning (45 degrees). Perfect for a VQ Beatdown
Warm-O-Rama
- Mosey 1 lap
- Calf Stretch
- Tappy Taps
- SSH
- Arm Circles
- Imperial Walkers
- Quad Stretch
The Thang
6 STATION BEATDOWN
-
RIFLE CARRY TO MIDDLE AND PERFORM 5 BLOCKEES BEFORE PROCEEDING TO NEXT STATION
STATION 1
– WOUNDED BEAR CRAWL x1 Lap (LEFT HAND/FOOT on CURB)
– BENT OVER ROWS x33
– COUPON/GOBLET SQUAT x33
STATION 2
– WOUNDED BEAR CRAWL x1 Lap (RIGHT HAND/FOOT on CURB)
– MOUNTAIN CLIMBERS x100
– LBC’s x33
STATION 3
– SHOULDER/OVER-HEAD PRESS x20
– SKULL CRUSHERS x33
– TOE TAPS on curb x99
STATION 4
– CHEST PRESS x50
– BOBBY HURLEY’S x50
– LAWN MOWER’S x15 (each side)
STATION 5
– BIG BOYS x33
– MERKINS x33
– CURLS x33
STATION 6
– LEAVE COUPON & RUN 1 BIG LAP
– 5 THRUSTERS
Circle of Trust
Ray Lewis quotes:
- “Effort is between you and you”
- “Success is one thing, impact is another”
- “Only a fool trips on what’s behind them”
- “If tomorrow wasn’t promised, what would you give for today?”
Naked Man Moleskin
YHC took over 50 posts before taking on my VQ. I was a little anxious about leading a large group in a workout, but I realized there is nothing to worry about and the VQ went well. I appreciate the support from all the PAX that reached out to see if I needed any help. Caboose, DogHouse, and Schlitz for lending me materials, and Deja Vu/Schlitz for helping me set up. It’s easy to lead when the brother’s in F3 all support each other like they do! Thank you Schlitz for having the 6!
I look forward to pushing the PAX to get 1% better in my next Q opportunity.