06/26/2021 – The Colosseum – Saturday – Early Boot Camp

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Intro:

Conditions:

73° and raining.  Will make for a great morning if lightening stays away.

Announcement / Disclaimer:
Welcome to The Colosseum. I am not a professional.  I do not know of any injuries you may have.  Please modify any workout as you need.  We are all here on our own free will.  Be safe, push hard, and lets go home injury free.  No FNG’s

Core Principles:
– Free of Charge
– Open to all men
– Held outdoors, rain or shine, hot or cold
– Peer lead in a rotating fashion
– Ends in a circle of trust

Warm-a-Rama

SSH x40 (IC) Good Mornings x12 (IC) Grady Corns x20 (IC) Abe Vigotas x12 (IC) Goofballs x10 (IC)

The Thangs

Thang 1:All PAX knew in advance that the plan was to change BC to Ruck Club.  Everyone came prepared.  Even had a few guests from Naperville. Indian Ruck w/ Pearls on a String: Had 16 PAX HC the night before, so I knew I wanted to break into 4 groups for the Indian run in order to keep the pass high.  This work out well. Stop 1: Ruck Swings x40 OYO Stop 2: Flutter Kicks x50 (IC) Stop 3: Up Right Ruck Rows x 40 OYO Stop 4: The bridge.  Did Sideways Merkin walk across bridge.  One merkin, then hold plank and take to side steps, do another merkin.  Repeat until form fails.  Then bear crawl or lundge walk rest of way. Stop 5: Flutter Kicks x40 (IC) Move to Thang 2
Thang 2:Partner Farmers Carry:  PAX partnered up.  One PAX takes BOTH rucks and heads to flags while partner does 10 big boys then sprints to catch up to partner.  They switch.  Repeat until team arrives back to flags.

Mary

Good Mornings x10 (IC) Well it is EBC, so…  Burpee ring of fire it is.  3 burpees while PAX hold plank. Finished with 10 seconds remaining.  HOLD PLANK… Recover / Recover

Circle of Trust (CoT)

I took this opportunity to remind the PAX that F3, like all organizations, rely on its member to sustain its existence. We are the life blood of F3 and our active participation is essential our healthy existence. As of late, we are having a hard time filling in the Q schedule. PAX are getting their HC’s in late making it difficult for Q’s to plan workouts. With that said, I encourage each and every one of you to increase your level of participation. Get on the website and promote some mumble chatter, reach out to friends, family, neighbors, and EH them to hang out with us in the gloom, and get out and lead a workout. We Are Stronger Together! SYITG – Jellystone

Naked Man Moleskine

Again, rain was a concern, but lightening held off and rain was very pleasant.  Was great to meet Riunite and Mr. Nice Guy from Naperville.  They joined in on the fun to help train for Grow Ruck Louisville.  Good luck fellas!
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June 26, 2021

The Colosseum

Who was there?

Total PAX: 14

PAX that HC’d:5-Putt, Better Call Saul, Bob Villa, Bunker, Den Mother, Disco Ball, Happy Camper, Jellystone, Mr. Nice Guy, Ozark, Pawn Star, Potty Mouth, Riunite, Second Best
Fartsacks:Slinky

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