Category: colosseum

Mack Daddy debut

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WARMUP: Mosey towards athletic entrance hill

SSH, IW, WM, Mtn Climbers, MNC all in cadence

THE THANG:
Part 1:
Progressive light pole work with CDDs, Plank Jacks, Air Squats

pole 1: 5reps each exercise, pole 2: 10reps each exercise, etc. finished at pole 5 with 25reps each exercise

Break:
After last pole, took brief pause to talk 5 core principles of F3

Mosey back to school overhang to find dry land

Part 2:
Lazy Dora 1, 2, 3
partner up-
partner 1 performs 10 merkins while partner 2 planks, switch and repeat to 100 total merkins

partner 1 performs 20 monkey humpers while partner 2 wall sits, switch and repeat to 200 total monkey humpers

partner 1 performs 30 LBCs while partner 2 holds laying 6in leg raise, switch and repeat to 300 total LBCs

MARY: Flutters, AHs, Hello Dolly to finish off

ANNOUNCEMENTS: welcome FNG Mack Daddy

10 yr anniversary stuff kicks off tomorrow for PAINtheon Games 0500

COT: Be There.

Miss you Shower Curtain. Keep getting better brother – See you soon

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Convergence For Our Brother Shower Curtain

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WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:

Slapshot’s Pain Station:

Each Pax performs

50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters

Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.

Badland’s Pain Station:

10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs

Punchlist’s Pain Station:

Light Pole Speed Drills –

5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs

Bear-pees to finish

Shady’s Pain Station:

Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels

Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers

Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.

Great job Qs

COT:

Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!

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All Over the Place

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Seven men posted at Colosseum. Began with disclaimer and a run up to the bank (1/2 mile distance).
Warmup:
SSH (15x I/C)
Windmills (10x I/C)
Imperial Walkers (15x I/C)
Moroccan N/C (15x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)

Run back to school.
Thang 1 (at the bus loop on backside of school):
Prison Yard Burpees: using the four-square ball outlines, start at one corner and do 8 burpees. Bear crawl to next corner and do 7 burpees, progress down to 1 burpee and use bear crawl as mode of transportation between the four corners. Total is 36 burpees.
Run a loop.
Thang 2 (at the benches):
Bench work:
Derkins
Butt touch squats
Step ups
Incline Merks
Dips
Calf raises

Short run.
Thang 3 (at the short wall):
Starting line is about 50’from the wall, run to wall, climb over it, turn around, climb it again, run back to start line. Repeat for a total of 3 iterations.

Short run.
Thang 4: Wall sits; pax do ten counts, then did 1 inch lower and pax all did 5 counts.
Mary.
COT/Fini

Nice work by all!

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Partner Work Up The Hill

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WARMUP:
Mosey around “pick up” line to back parking lot.
SSH
Moroccan Night Club
Slow Low Squat
Plank
Peter Parker’s
Downward Dog
Honey Mooner
Wide Arm Merkins

THE THANG:
Mosey over to the “Hill”
Asked all PAX to grab a partner
Partner work from light pole to light pole. Partner 1 began “movement” while partner 2 ran to next light pole and back. When they returned they switched and Partner 2 began “movement” while Partner 1 ran to light pole and back. Continue to switch until pair reaches light pole.
“Movements”: Bear Crawl, Lunge Walk, Crab Walk, Burpee Broad Jumps, Crawl Bear, NUR, Karaoke x2
Once we reached the top we reversed down the hill. We went as a group and stopped when 1st PAX reached the next light pole.
MARY:
A couple of minutes to close out the workout.
ANNOUNCEMENTS:
Read your Newsletter. Ruck with Pothole for charity.
COT:
Prayers for children and safe travels.

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The Dough Muscles

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9 men did the hard thing this morning at Colosseum. Conditions were alright, alright, alright as we welcomed our newest FNG (Excite Bike) with a workout designed to smoke even the fittest of men. Here’s what we did:

The Thang

10 Low Slow Squats (IC)
10 Imperial Walkers (IC)
10 SSHs (IC)

Mosey to the Elementary School drop-off loop

Pattern was 10 at the first stop, 15 at the second, 20 at the third, and 25 at the fourth
Exercises were:

Merkins
Calf Raises
Squats
Overhead Claps

Grab a chair for the Mr. McConaughey Workout (11s with Incline Merkins (IC) and Dips).

From the book “Greenlights” by Matthew McConaughey, pages 43-44: As a kid, my favorite TV show was The Incredible Hulk starring Lou Ferrigno. I marveled at his muscles and would pose in front of the TV with my shirt off, arms bent, fists high, doing my best bulging body-builder biceps impersonation. One night Dad saw me. “What are you doin, son?” he asked. “One day I’m gonna have muscles like that, Dad,” I said, motioning to the TV screen. “Big baseball-size biceps!” Dad chuckled, then took off his shirt, matched my pose in front of the tube, and said, “Yeah, big biceps make the girls scream and they sure look good, but that ol’ boy on the TV, he’s so muscle-bound he can’t even reach around to wipe his own ass…the biceps? They’re just for show.” He then slowly lowered both his arms in front of him, straightened them out with his fists to the floor, then he twisted his arms to the inside, and flexed a pair of massive triceps muscles. “Now the tri-cep, son,” he said, this time pointing his nose back and forth toward the bulging muscles on the back of his upper arms, “that’s the work muscle, that’s the muscle that puts food on the table and the roof over your head. The tri-ceps? They’re for dough.” My dad would take the stockroom over the showroom any day.

Mosey to the track

Run a lap and 10 Burpees (x4)

Mosey to Covered Walkway

Peoples Chair
10 Head, Knees, Toes (IC)
BTTW on a long 10-Count
10 Australian Mountain Climbers (IC)

Mosey to COT

NMM
The Mr. McConaughey story resonated with me. How much emphasis do we men put on the “show” muscles? You know, the new car, the house, the vacation…the good stuff we put on social media. How much time do we spend trying to impress others with the highlights we put online? Shouldn’t we instead focus on the “dough” muscles? You know, providing love, comfort, and support for our wife and children. At the end of the day, what really matters is those moments with the ones we love. My kids don’t care what I drive. They just want me to play with them. My wife doesn’t require a Caribbean vacation. She just wants me to listen and be plugged in to my family, and not my phone.

Maybe we are focusing on the wrong muscles. Maybe we should be working our “try”ceps a little more. Maybe Mr. McConaughey was onto something.

Aye!
Italian Job

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Co-Q at the Colosseum

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It was warm and humid this morning at the Colosseum. I led the first 22.5 and Dark Helmet was set to take the second half. 10 Bootcampers were joined by Maximas, Gears and Vuvuzela who went running OYO.  

I led us off with a quick 10 SSH and then moseyed to my portion of the workout.

I wanted to do something hard but self contained. The first workout that came to mind was Iron Pax 2019 Week 1: The Killer B’s.  

Starting at Cone 1 you broad jump 10 yards to cone 2. Complete 10 burpees, 10 Bonnie Blairs, and 10 Big Boy Situps-
Broad Jump to cone 3 and repeat the exercises and the reps. Broad Jump to Cone 4 repeat the exercises and the reps.

Once through the cones YHC gave everyone the option to either BearCrawl back or Sprint back. (if you were seen not sprinting I blew the whistle and the offending PAX was given 5 burpees OYO) I only blew the whistle once….on myself because I love burpees apparently.

Our goal was to get through 4 times in the 20ish minutes. I’m happy to say everyone worked hard and we got through it.

Once my time was up Dark Helmet took over and we moseyed down towards the school entrance. He handed us all a pen/marker and some paper and asked us to write a message to Decibel and his son Noah who is recovering from an operation. Once we all wrote down our messages we then raced to his office to put the messages on the door. The first one there got to pick the routine for the next portion of the workout.

After a loooong mosey up the hill where YHC HR hit 190 I was able to get to the office first and got the chance to pick the next part of the workout. Starting at the top of the hill we ran back and did 15 merkins and 25 4-CT clutters 4 different cones.

At that point we were getting close to 6 and we all made a jailbreak to COT. We were reunited with the runners who I think did 7ish miles and joined in on some LBC’s and Hello Dolly’s as we hit 6:00.

Announcements included F3 Dads, the Site Change of the Swamp, and a makeup of the Misogi. Prayers for health, mental, physical and spiritual.

Always great to Q and especially grateful for partnering with DOAH today. Thanks to all who showed!

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parking space shuffle

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WARMUP: 1/2 Mile and exercise
THE THANG: elevens burpes and bomb jacks.. then to the 9 parking spaces with a select extreme reps x8 run a .02 between each
MARY: no time
ANNOUNCEMENTS: shower Curtain getting married Friday
COT: God’s will not mine, The power of positive thinking. Be careful what we feed our minds

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The Pain Train

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The morning was dark and thick in The Fort, and we could see the glimmer of a soft glow in the distance. It was the flickering light of the pain train, and it was headed straight towards us at an incredible rate. All we could do is brace for what was about to pull into the station.

Warmup:

1 Lap Around the school lot
10 Side Straddle Hops
10 Windmills – aka The Trucker
10 Cherry Pickers
10 Merkins
Up Dog/Honeymooner
The Leg Up Hip Thruster (Crowd Pleaser)

We moseyed over to the front of the school for some Wall Bulgarian Split Squats (left then right legs). The timer was an Indian Bear Crawl.

Moseyed over to the back of the school for a little 1st & 10.

The Thang:

There was cones lined up every 10 yards to represent the 10 yard markers on a football field. After each round we would do a lap around the track.

Round 1 – Cone 1 – 10 Burpees

Round 2 – Cone 1 & 2 – 10 Burpees & 20 CDDs

Round 3 – Cone 1, 2, & 3 – 10 Burpees, 20 CDDs, 30 Squats

Round 4 – Cone 1, 2, 3, & 4 – 10 Burpees, 20 CDDs, 30 Squats, 40 Flutters

Round 5 – Cone 1, 2, 3, 4, & 5 – 10 Burpees, 20 CDDs, 30 Squats, 40 Flutters, 50 Clave Raises

Round 6 – Cone 1, 2, 3, 4, 5, & 6 – 10 Burpees, 20 CDDs, 30 Squats, 40 Flutters, 50 Clave Raises, 40 Flutters

Round 7 – Cone 1, 2, 3, 4, 5, 6, & 7 – 10 Burpees, 20 CDDs, 30 Squats, 40 Flutters, 50 Clave Raises, 40 Flutters, 30 Squats

Round 8 – Cone 1, 2, 3, 4, 5, 6, 7, & 8 – 10 Burpees, 20 CDDs, 30 Squats, 40 Flutters, 50 Clave Raises, 40 Flutters, 30 Squats, 20 CDD’s

Round 9 – Cone 1, 2, 3, 4, 5, 6, 7, 8, & 9 – 10 Burpees, 20 CDDs, 30 Squats, 40 Flutters, 50 Clave Raises, 40 Flutters, 30 Squats, 20 CDD’s, 10 Burpees

Ran/Bear Crawled to COT for prayers and praises.

Welcome FNG Snooze Button.

JWOW

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Not Your Norm

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WARMUP: Alternating side shuffles to the back lot. No regular jogging or any of that other nonsense!!
5 Jumps Squats. 10 Merkins I/C, 15 Should Taps I/C. 20 Peter Parkers I/C. 25 Calf Raises I/C.
THE THANG: Starting at the first light pole, NUR (backwards run) up the long hill stopping at every other light pole for 10 Carolina Dry Docks & 15 American Hammers.
Run back down to the 1/2 wall for 25 Muscle Ups on the wall.
Come back to the parking lot and line up on the cones.
Run to the second basketball goal and back to the starting line (est 70yds total) for 5 Burpees. Repeat this 9 more times for a total of 10 rounds.
MARY: Once completed, we executed a few slow cadence, form-focused exercises.
ANNOUNCEMENTS: There’s a newsletter, read it. FNG naming didn’t take long. These 2 men, now known as Yogi & White Hot were hustling this morning. T-claps to Shower Curtain with an assist from Long Duck on bringing them out.
COT: It stays there.

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