07/01/2021 – The Colosseum – Thursday – Boot Camp

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Got to the Colosseum at 4:25am, and did a virtual workout with @pawn_star with F3 Pittsburgh.  Saw @Toby get there about 4:45am to do a little EC Running. We had to cut out of the virtual 5 minutes early to meet and greet the PAX.  Weather was warm and Humid, what else is new for this week weather wise…..


Knee and ankle rotation- 8 each way IC Hip Rotation- 8 each way IC Arm Circles 10 each way IC Michael Phelps – 10 IC Demonstrated the proper Merkin and Big Boy to PAX while they stretched on their own

The Thangs

Thang 1:Grow Ruck PT Test: 2 minutes of Merkins- Standard is 45 reps, hands cannot be lifted off ground once time starts 2 Minutes of Big Boys  – Standard is 55 reps fingers interlocked, feet down (will have partner to hold feet) Two Mile run- Standard is 19 minutes Some Passed all three events, some didnt, but now all the PAX understand where their baseline is


WWI- 25 OYO Super Mans – 25 OYO Hold Plank Until 6

Circle of Trust (CoT)

Last year around July 1st I ran into Vern, and invited him to a 4th of July party I was co-hosting.  At the 4th of July Party he mentioned this thing called F3, showed me some pics and asked me if I would be interested in working out.  I told him I would be.  A couple days went by and I didnt hear from him, then out of the blue he told me that they were doing a workout in Settler’s Park on the 17th and asked if I wanted to come out.  So I did, and now a little under a year later I am looking back and wondering where I would be had Vern not brought up F3, had he not come to that 4th of July Party (originally he had other plans but COVID had changed those).  I would be that Sad Clown, There might be another Disco Ball in F3, who certainly wouldnt be as cool. So this year, as summer ramps up, and more things open, you are all gonna run into those sad clowns, lets EH the shit out of them and get them out to a workout, out to a 2nd F event.  This is prime, prime season, if we are gonna grow this thing, it starts NOW

Naked Man Moleskine

Shout out to @Ringo who came in just under 19 minutes on the run, last .15 of a mile he really gave it his all to get there!!!!
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July 1, 2021

The Colosseum

Who was there?

Total PAX: 13

PAX that HC’d:Bedpan, Better Call Saul, Disco Ball, John Denver, Mr. Nice Guy, Pawn Star, Ringo, Riunite, ShortSale, Slinky, Toby, Tourniquet

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