Category: colosseum

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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