Coliseum- 12/17/2024

WARMUP: ssh,cherry pickers, windmills, shoulder taps, mountain climbers
THE THANG: poles. 1st pole 1 merkin 2nd pole 2 merkins up to 10. On way back 1 burpee 2 burpee etc…
Mosey to tables 10 reps of slow squats, step up with knee raise, alternating lunges, incline merkin, merkin, decline merkin, mountain climbers, maktarjai, 1 min plank 2 sets
MARY:
ANNOUNCEMENTS: prayers/ praise around the circle…
COT:

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Degenerates Only

WARMUP: Imperial walker, hillbilly walker, high knees, low slow squats

THE THANG: tel:100-200-300
Big Boys, Incline merkins, Squats
Bear crawl to next bench, 10 step ups, bear crawl back, after 50 reps

MARY: ab burnout

ANNOUNCEMENTS: read your newsletter

COT: had to cut prayer short because of the rain and <@USBP08L1G> didn’t want to get wet

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RunNur!!

WARMUP: Normal warmup
THE THANG:
RunNur (1 Run + 1 Nur per round):

Core
Run lap: 15 Flutter Kicks
Nur lap: 15 Freddie Mercurys
Upper Body
Run lap: 15 Merkins (regular pushups)
Nur lap: 10 Diamond Merkins
Legs
Run lap: 15 Monkey Humpers
Nur lap: 15 Squats
Cardio Burst
Run lap: 10 Burpees
Nur lap: 10 Star Jumps
Combo
Run lap: 15 Under-the-Fence Pushups
Nur lap: 15 Mountain Climbers

REPEAT (Backwards and up the board)

ANNOUNCEMENTS: Dam-to-Dam Sandbar & Bethel

COT: Things were said and prayers were given.

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A runner leads a bootcamp?

WARMUP: SSH IW, Cherry Picker, Down Dog, Honeymoon, Merkins, Some light Broga stretch, Mtn Climbers, Sumo Squats.
THE THANG: Mosey to the back entrance. At light pole 1 30 second plank- run to light pole 2, 1 Burpee. Back to light pole 1 30 sec. Plank, run to light pole 3- 2 Burpees. All the way up the hill and back down. Got to 6 Burpees. Slow mosey back to COT.
A little Mary and finished off with a 30 second Body Destroyer!!
ANNOUNCEMENTS: Christmas party, D2D Bar
COT: prayers needed for family illness and parenting struggles! Praise for the men who came out!

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Halls of Pain

It was a rainy Tuesday morn and The Pax were fired up to get out of the elements, so we headed over to The Hall of Pain.
Quick warmup with some Australians and a few other warming techniques and we were off.
Thang:
200 Merkins
300 squats
400 LBCs
Partner 2 ran the halls.

Ended with some bench work and back to COT for announcements and prayers.

Get out and vote.

-JWow

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The Golden Boy

The Colosseum 10-22-24
(The Golden Boy)
FNG’s (?)
Disclaimer
Warmup:
Parking Lot Mosey
1. 20 SSH IC
2. 10 Windmill IC
3. 15 Imperial Walkers IC
4. 15 Hillbilly Walkers IC
5. 15 Moroccan Night Clubs
6. Plank stretches, Honeymooner &
Downward Dog (Heel to ground)
The Thang
1. 1 Lap – 25 Merkins
2. 1 Lap – 25 Flutters (SC)
3. 1 Lap – 25 LBC’s
4. 1 Lap – 25 Plank Jack (SC)
5. 1 Lap – 40 Squats
Rinse & Repeat
Benches
1. 20 Dips
2. 20 Derkims
3. 20 Calf Raises
4. 20 Dips
Plank stretches, Honeymooner &
Downward Dog (Heel to ground). Rumbling Bald recited F3 Mission & Credo, PAX recited 5 Core Principles
Announcements: Golf Tourney, Christmas Party, Thanksgiving Convergence
Prayers & Praises
End with prayer

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Break from rucking

I normally ruck on Tuesday so this was a nice change. Beautiful morning, temperatures are really great this time of year. Go time hit so quick disclaimer then yog down the main drive. Did some butt-kickers, high knees, and karaoke along the way. Circle of for some warm ups, normal fare but ended in mucho chesto (10 regular merkins, 10 wide arm, 10 diamond, 10 right stagger, 10 left stagger, 10 ranger) – arms are smoked after this. Jog to loop in front of school. Bear crawl length of parking spaces, jog to end for 10 bombjacks, jog to start of parking spaces, lung walk length of parking spaces, jog to end for 15 merkins, jog back to start of parking spaces. Rinse and repeat. Jog over to lot between schools. Leg pyramid: 10 plank Jack’s, 20 lunges, 30 mtn climbers, 40 squats, 50 seal Jack’s, 40 squats, 30 mtn climbers, 20 lunges, and 10 plank Jack’s. Short mosey around lot to shake legs out then over to benches. 15 dips, 10 box jumps, 15 dips, 8 box jumps, 15 incline merkins, 6 box jumps, 15 decline merkins, 4 box jumps, 15 dips, finish with 10 box jumps. Circle up, each PAX are doing lunges while one by one a PAX does 3 burpees. Went around the horn twice with that. Mosey back to cars to finish with a few mins of Mary. I think we hit everything today, nice work. Thx for the opportunity Barkley!

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Dick leading dicks with a sword fight breakout

WARMUP: side stratal hops/mosey, cherry pickers/mosey, windmills/mosey
THE THANG: Dora 100/200/300. 100 Merkins-jog/nur. 200 hillbilly squats- karyoke run. 300 lbc’s – side shuffle. Mosey w/ pax’s induced exercises. Back to cot
MARY: she gave birth to Jesus Christ. Round Robin
ANNOUNCEMENTS: read newsletter
COT: prayers/praises from all pax’s.

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What rain

WARMUP: quick disclaimer and off we go. Ran through the drop off loops and started with: SSH, windmills, cherry pickers, merkins, low slow squats.
THE THANG: Pearls on a string was the name. First stop was bottom of the hill for 10 bomb jacks. Up the hill to back lot of Keller Williams for 20 diamonds, 10 bomb jacks. To the back of the lot across the street added 30 squats. Went to the corner of the next lot to add in 40 American hammers (double count). Ran to the bottom of the hill for 50 flutters double count. Made 1 more stop for 60 calf raises (20 out, 20 reg, 20 in).

Ran to the flags and lunge walked for about 25 yards, then duck walked for another 25 yards.

Ran back to COT.
MARY: yes, got in some Mary time
ANNOUNCEMENTS: we announced some
COT: covered F3 mission, 5 core principles, and credo

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