Category: colosseum

Redneck Tinder

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WARMUP: yep
THE THANG: hill work. Indian lunge. Zipper pushup drill. Burpee broad jumps, more push ups and bear crawl. Dora with more lunges and push up variations. Rotating wall sits and planks with burpees. Overhead claps for several minutes.
ANNOUNCEMENTS: see newsletter
COT: self gratitude.

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Don’t take it for granted.

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Warmup:

47 SSH (IC)
20ish merkins (IC)

Mosey around the elementary school car line.

Killer B’s:

Bearcrawl 10 yards do ten burpees
Bearcrawl 10 more yards do 20 bombjacks
Bearcrawl 10 more yards do 30 BBS

Broad jump all the way back to the start. Do this 3x

15:00 minute time limit.

After this I asked the pax if when I put the time limit on the routine it made them push harder or slack off. The point being we all have a time limit. Our time is finite, if they’d true then why not push yourself… why not try and maximize your minutes?

2nd routine Pick your poison:

Since Duquesne made the tournament for the first time in 47 years everybody got to choose how they wanted to get 47 reps in.

47 HR OR Diamond merkins
Run a lap
47 Jump Squats OR Lunges (2-cr)
Run a lap
47 (4-CT) flutters OR HD
Run 2 Laps

This took us straight to COT.

Men…Maximize the minutes given to us. Lost time is never found again.

👊👊👊

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Don’t take it for granted.

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Warmup:

47 SSH (IC)
20ish merkins (IC)

Mosey around the elementary school car line.

Killer B’s:

Bearcrawl 10 yards do ten burpees
Bearcrawl 10 more yards do 20 bombjacks
Bearcrawl 10 more yards do 30 BBS

Broad jump all the way back to the start. Do this 3x

15:00 minute time limit.

After this I asked the pax if when I put the time limit on the routine it made them push harder or slack off. The point being we all have a time limit. Our time is finite, if they’d true then why not push yourself… why not try and maximize your minutes?

2nd routine Pick your poison:

Since Duquesne made the tournament for the first time in 47 years everybody got to choose how they wanted to get 47 reps in.

47 HR OR Diamond merkins
Run a lap
47 Jump Squats OR Lunges (2-cr)
Run a lap
47 (4-CT) flutters OR HD
Run 2 Laps

This took us straight to COT.

Men…Maximize the minutes given to us. Lost time is never found again.

👊👊👊

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That Veronica Vaughn

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Warmup:
SSH x 20 (IC)
Cherry Pickers x 10 (IC)
IW x 10 (IC)
HW X 10 (IC)
Broga

The Thang:
Billy Madison Goes Back to School

Mosey to bus parking lot
Run down and back and perform 1 exercise of 12 reps
This concludes 1st grade
So and so forth until 12th grade is complete

Grades:

MNCs
Calf Raises
LBCs
Merkins
Squats
Flutters
Shoulder Taps
Lunges
Dolly
Burpees
Good Mornings
Big Boys
American Hammers

936 total exercise reps
1+ miles of running

Mary: Finished with a couple minutes of Mary and Dark Helmet demanding excellence in cadence counting, much to the crowds displeasure.

Announcements: We announced some things.

COT: There was a circle and trust in and around it.

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That Veronica Vaughn

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Warmup:
SSH x 20 (IC)
Cherry Pickers x 10 (IC)
IW x 10 (IC)
HW X 10 (IC)
Broga

The Thang:
Billy Madison Goes Back to School

Mosey to bus parking lot
Run down and back and perform 1 exercise of 12 reps
This concludes 1st grade
So and so forth until 12th grade is complete

Grades:

MNCs
Calf Raises
LBCs
Merkins
Squats
Flutters
Shoulder Taps
Lunges
Dolly
Burpees
Good Mornings
Big Boys
American Hammers

936 total exercise reps
1+ miles of running

Mary: Finished with a couple minutes of Mary and Dark Helmet demanding excellence in cadence counting, much to the crowds displeasure.

Announcements: We announced some things.

COT: There was a circle and trust in and around it.

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Max on Q – You Know The Drill

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WARMUP: Mosey to the GHES Teacher Lot for:
25 Mountain Climbers
20 LBC
15 Carolina Dry Docks
10 Hand-Release Merkins
5 6ct Burpees
THE THANG: Mosey to the Keller Williams parking lot:
PAX in a straight line and lock arms. Lunge walk to the other side of the parking lot. Reverse lung back.
Keeping the arms locked, squat walk out.
Unlock the arms and bear crawl back.
Mosey back to the bottom of the hill.
AYG back to the GHES teacher lot.
Inch Worm Merkins to the other side of the lot.
Crawl bear back.
Wide-Arm Hand-Release Merkins
Carolina Dry Docks
Mosey to the 1/2wall around back:
Over & Back x 5
V-Ups
Protractor
Flutters
American Hammers
MARY: See above
ANNOUNCEMENTS: Indeed there were.
COT: Principle #5

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This is moderate, right?

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WARMUP: run, shuffle, toy soldier, high knee, butt kicker, bear crawls, low slow squats, merkins, mountain climbers
THE THANG: run to the back parking lot and go to the middle by the basketball hoops.

I tell the guys this workout is from a moderate workout back in June 2020…which I don’t think I treated it as moderate back then.

Point out 4 corners about 40 yards from the center. At each corner, start with 5, then come to middle for 1 burpee, then to the next corner for 5, back to center for 1, until you hit all corners and center. Then go up to 10 at each corner and back to center for 2 burpees…and so on. Do this increase of 5 at corners and then keep adding burpees until 25 at the corners and 5 burpees in the center.

4 corners were: ranger merkins, knee jumps, American hammers, CDD.

It was a crowd pleaser and took pretty much the full time. We picked up the 6 so some guys got some bonus which was nice and we did the last round of 25s and 5 burpees as a group.
MARY: Did some round robin Mary
ANNOUNCEMENTS: check
COT: of course

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“Mary” Poppins came to play

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WARMUP: 102 SSH IC
THE THANG:

Mosey down road a bit…

Bear Crawl & crab walk ab ladder
Started on first arrow in parking lot
Crab walk and bear crawl alternating and completing the following exercises at each arrow (does not accumulate)

10 heels to Heaven (cw)
20 Peter parker (bc)
30 crab kicks (cw)
40 parker Peters (bc)
50 Hammers

Back down road
40 Plank Jacks (bc)
30 LBC’s  (cw)
20 Flutters (bc)
10 4 CT mtn climbers (cw)

Leadership message;

The topic was parenting…Couple key points:

Lead by example, do you have your kids do as you do or do as you say? Or are there two sets of rules?

Hold to a set of family values, is there a clear set of values and principles? Maybe even put them on the wall somewhere

Allow space for failure, don’t be hasty to judge, criticize and even being sarcastic can stifle a culture where your kids are comfortable failing in the home- much like the gloom for us, we can feel confident to try things and sometimes fail.

Be a father first friend second, society tells us to let your kids do whatever they want in the name of personal preferences, we aren’t here to placate every desire of our children, we need to be fathers!

and remember this life is nothing but dust in the wind! What will your legacy be? Do your kids know God? Better yet do they know Christ?

X routine

Start with 5 burpees in middle of X then run to each corner complete the exercise then run back to the middle for 5 more burpees

Merkins x 50
Wide arm merkins x 50
Diamond merkins x 50
CDD x 50

MARY:  

4 or 5 ab exercises

ANNOUNCEMENTS: clown car to Raleigh this Saturday to support DH

COT: marriages, families and special encouragement for F3 Safari in Kenya

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Coliseum

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WARMUP: mosey with dynamic stretching. Variety of warmup exercises in 15 reps all in cadence. Pleaded of Allegiance
THE THANG: bear crawl while partner does merkins (standard, diamond, wide) mosey to wall- muscle ups 10/8/6/4/2
Light poles for variety of upper, lower, core exercises. With 15 burpees to finish it up. Indian run back to COT
MARY:
ANNOUNCEMENTS:
COT: We all have things going on in our lives, we need to remember to put others first, focus on our changes, and remember to give others some grace.

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