Category: colosseum

What kind of Burpees?

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WARMUP:
Windmills
Cherry pickers
Moroccan nightclubs
Hillbilly walkers

Mosey to parking lot in front of school for The Hightower
9 burpees
9 burpees with plank jack
9 burpees with triple hand release merkin
9 burpees with triple jump squat
9 burpees with triple hand release merkin, plank jack, and triple jump squat
THE THANG:
The Billy Madison
Each round is 12 reps, complete each round in order up to 12th grade. Run in between

Moroccan night clubs
Lbc
Calf raises
Merkins
Flutters
Squats
Shoulder taps
American hammers
Lunges
Burpees
Big boys
Good mornings
MARY:
ANNOUNCEMENTS:
COT:

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Colosseum 2/24/2026

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WARMUP:
– Side-straddle hop,
– Strawberry pickers,
– Plank to down dog calf stretches, from plank Left arm to the sky with some hip dips, Right arm to the sky with some hip dips

THE THANG:
– Mossey around the MS drop-off loop, over to the top of the hill at Dave Gibson by school entrance; Partner up for Dora.

– 100 Sumo squats, partner runs down the hill to the second street light then back to the top and does 3 curb burpees. Partners swap until 100 reps completed.

– 100 Walkin’ Merkins, partner runs down the hill to the second street light then back to the top and does 3 curb burpees. Partners swap until 100 reps completed.

– 100 Side Lunges, partner runs down the hill to the second street light then back to the top and does 3 curb burpees. Partners swap until 100 reps completed.

– 100 LBCs, partner runs down the hill to the second street light then back to the top and does 3 curb burpees. Partner swap until 100 reps completed.

– 100 Monkey humpers – 50 each partner for 100 total. Partner runs down the hill to the second street light then back to the top and does 3 curb burpees.

– Run back through the elementary school drop-off, cut-over to middle school drop-off lane and stop at brick walkway in-front of the MS. Bear crawl past curb then mossey to COT

MARY:
– 10 Box cutters
– 20 Flutters
– 10 Baby leg circles in flutter position
– 10 American Hammers

ANNOUNCEMENTS: Read your news letters

COT: It is what it is… Prayers and blessings for aging family members.

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O Brother Where Art Tho?

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WARMUP: Imperial Walker, Hill Billy Walker, Over Head Claps, Windmill, and Potato Pickers All 11 Count
THE THANG: Mosey to front of school for start of 4 Corners. 4 Rounds were called with different exercises each round. 25 reps for all exercises except Burpees was 15.

1st Round- Hand Release Merkins, Squats, LBC’s and Carolina Dry Docks

2 Round- Diamond Merkins, Monkey Humpers, Moroccan Night Clubs and Box Cutters

3rd Round- Calf Raise On Curb, Merkins, Mak Tar Dyes, and Flutter Kicks (4 count)

4th Round- Leg Lifts, Hello Dolly, Burpees and Apollo Uno’s

MARY: Mary’s Sister Meghan came out and led us through some Broga for the last 10 minutes. Flexibility Boys it’s very overlooked and some of y’all are wound up tight. We have to get better at stretching and doing active movements.
ANNOUNCEMENTS: Newsletter
COT: Yep.

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Your MILGA is showing

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What a wonderful day in the MILGAhood. This being my first visit and q to Colosseum, I aimed to disappoint. The workout was this

– poles on the back of the school. increase rep count by 1 at each pole then return to start. Burpee Merkin Squat is taking the fort by storm
– found the only set of accessible steps on the entire west side. The count was however many leaps it took to get to the top by each pax. Average was 3 leaps. Some folks (Bandcamp) were jackasses and took 9. First excersice was burpees, then after everyone went we did dips
– then went to the court for broadjumps as our rep count. average was 4. step ups was the excersice until all pax had jumped
– lunge walk and bear crawl back to cot for 5 minutes of mary

Yes, i made pretty much all of this up as we went. I like to live dangerously like that.

Work from the Bird:
We all need prayers. Its not selfish to ask someone to pray for you. Don’t think you always need to pray for someone else. That’s a great thing, but you need to be right also. Work on that vertical relationship. Gotta get you right so you can help others. I’m asking for prayers for me. Send me all the love you got right now and ask Gods help too. I challenge you all to be bold and pick someone in COT to pray for. Even if they don’t ask for it. I GUARANTEE it will make their entire day having that power.

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Beat the deck

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WARMUP: SSH, Cherry Pickers, Imperial Walkers, windmill

THE THANG:
Start with 9 cards face up, each card is associated with a workout and each suite is associated with a MOT. We went around picking higher or lower of any card, if we get it right we have that persons lead a 10 cadences on it..if we get it wrong we do the 10 cadences and MOD to the light pole and back and flip the card. The objective was to complete the deck….we failed :disappointed:

MARY:
Who doesn’t have time for 7 minute abs? Apparently us as we ran short

ANNOUNCEMENTS:
Break the dam reschedule; Bethels men shelter, read your news letter

COT:
Prayers health and wellness

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14 degrees

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WARMUP: dynamic forearm planking exercises – plank jacks, peter parker, parker peter, shoulder taps, merkins – all with upward dog <> downward dog (variable down dogs) in between; capped off with SSH

THE THANG: circuit = 4 sets (extra work at half time – see below)
1. 50# KB unilateral farmer’s carry (THE TIMER) ~40 yards
2. big boys sit-ups
3. 40# sandbag over-the-shoulder toss
4. 20# ruck backwards lunges
5. 25# ball slams (overhead to the ground)
6. partner merkin (for sets 1 & 2); partner leg throws (for sets 3& 4)
7. partner merkin (for sets 1 & 2); partner leg throws (for sets 3 & 4)

Half-time work (2 sets)
1. Side-plank dips with feet stacked on curb L x10, R x10
2. Curb hops 30 OYO
More Half-time work (2 sets)
1. J-Lo’s x10
2. Alternating curb taps 50 OYO single count

Overtime Work
Partner Push 20 yards (alternate – 3 sets) :face_vomiting:

MARY: SSH x10
ANNOUNCEMENTS: Break the Dam still wants you this Saturday.
COT: P&P for the Virtual Learning – Teachers, kids, and parents.

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Gear WO @ The Colosseum

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Read some backblasts and decided to bring some toys to the Colosseum for all the PAX to enjoy as a means to change it up a bit.
WARMUP: Moseyed to the loop at the front of the school where gear stations were set-up. Performed some SSH and a few burpees and then made sure PAX understood the exercises at each station. Explanation done, moseyed around to the back half of the loop, performed some SSH and a few burpees, explained the format, then we started to work.

THE THANG:
Partner Up. Partner 1 attends a station and performs the exercise until Partner 2 relieves him. Partner 2 runs the half loop, but before re-entering the exercise area must complete 3 burpees.
Exercises below:
Reverse Lunges w/ 20lb weighted vest
AB Wheel (had a pillow for our knees)
KB Swings w/ 40lb KB
Shoulder Swings in a low squat position w/ Hvy Rope
Russian Twists w/ 10lb weighted ball w/ handles
OverHead Squats w/ Cindy
CurltoPress w/ 45lb plate
V-Sits w/ 10lb weighted ball
Tricep Ext w/ 12lb DBs
Squats w/ 30lb Ruck
Alt. Single Arm Snatches w/ 35lb DB
OH Press Toss w/ 60lb SB
Single Arm LawnMower Pulls w/ 45lb DB ( watch your running partner and switch about half way )

MARY: NONE

ANNOUNCEMENTS: Break the Dam

COT: STK

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“Do not skip” leg day

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WARMUP: SSH, Low slow squat, mtn climbers, peter Parkers, parker peters, toy soldier, 5 burpees. Run to benches by the basketball courts. 20 step ups. Run across the courts with high knees, butt kickers, toy soldiers until we got to the first light pole.
THE THANG: second light pole, do 30 Jump Squats, 30 Reverse Lunges, 30 Calf raises, 30 Regular Lunges, 30 side lunges. Go back to first pole and do 20 Mtn Climbers. Go to thirds pole and do the same but 25 reps, rince and repeat but subtract 5 reps at each light pole and always goa back to the first pole to do the 20 Mtn Climbers.
MARY: run back to the benches, sprinting across the basketball court. 10 step ups on the benches and mosey back to the AO starting point. Do 20 flutters, and 15 AH.
ANNOUNCEMENTS: D2D 10K/5K, new AOs
COT: prayers for family members and injury PAX

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Not another 12 days workout

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All veterans today so quick disclaimer and then yog down to far end of entry drive. Basic series of warm up exercises. Yog back to loop in front of school. On one side of flag pole do 15 bomb jacks. Run loop to other side of pole and do 20 seal jacks. Repeat for 2.5 laps. Move to main lot for accumulator:
– 5 burpees, 10 merkins, run to stop sign and back.
– 5 burpees, 10 merkins, 10 squats, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks, 15 monkey humpers, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks, 15 monkey humpers, 20 flutters, run.
– 5 burpees 10 merkins, 10 squats, 15 plank jacks, 15 monkey humpers, 20 flutters, 20 shoulder taps, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks 15 monkey humpers, 20 flutters, 20 shoulder taps, 25 LBCs, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks, 15 monkey humpers, 20 flutters, 20 shoulder taps, 25 LBCs, 25 SSHs, run.
Pick up and finish with the 6 a d jog back toward cars. Stop at wall for wall web. Get in peoples chair, walk out on hands and do 1 merkins, walk back into chair for 4 overhead claps. 2-8, 3-12,….we made it to 5 before time was up. Back to cars for COT.
Thx for the invite <@U08BNRBQ9D1>!

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