07/09/2021 – The Colosseum – Friday – Boot Camp

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I showed up to the AO and most of the PAX were by the flags and ready to go. The weather was perfect; high 50s and the rain held off.


  • Motivators from 7
  • Good Mornings x 10
  • Imperial Walkers x 12
  • Abe Vigodas x 10
  • Arm Circles x 10

The Thangs

Thang 1:Billy Madison-style beatdown. PAX did the exercise for a given grade, and all the grades below it. Once complete, they ran to the opposite side of the parking lot and back. After grades 5, 8, and 12 a graduation lap around the entire parking lot was due. Grade  Exercise 1          20 SSH 2          20 Chest Press 3          20 Curls 4          20 Coupon Swings 5          20 Big Boys —————————————————————- 6          20 Coupon Squats 7          20 Plank Jacks 8          20 Overhead Press —————————————————————- 9          20 Coupon Rows 10        20 Shoulder Taps 11        20 Thrusters 12        10 Blockees


  • Captain Thors to 6×24
  • Merkins Ring of Fire with 5 Merkins
  • LBCs IC x 20
  • Hold plank until 6:00

Circle of Trust (CoT)

F3 stands for Fitness, Fellowship, and Faith. When I came out to my first F3 workout about 18 months ago, I was primarily focused on the first F, Fitness. I was humbled during the workout as I got my ass kicked and couldn’t keep up. But I also worried that I wasn’t “religious” enough for a group that had a core tenant focused on “faith.” I put my doubts about the faith aspect aside and stuck with the workouts. I noticed the “gazelles” that always seemed to be in the front would always encourage me, oftentimes circling back to run with me when I was the “6”, whatever the hell that meant. I slowly started to realize that this group was more than just a bunch of crazy dudes that get up super early just to workout outside. It took time, but I eventually began to understand everything that F3 had to offer me. I just had to be willing to learn about it, embrace it, and engage it. When we started today’s workout we went over the 5 principles and the mission of F3. Now I’ll present to you the mantra: “Leave no man behind, but leave no man where you found him.” “Leave no man behind, but leave no man where you found him.” That’s powerful shit. Where else are you going to get that type of motivation, support, and  accountability? We are all stronger together, and I wanted to pass along a few quotes I found that help highlight this: The first is an African Proverb that says “If you want to go fast, go alone. If you want to go far, go together.” When I read this I think about how that “gazelle” up front can be pushing the guy that he will eventually be chasing himself. I have seen it happen. Next up is one from Sir Isaac Newton, who said, “If I have seen further, it is by standing on the shoulders of giants.” I love this one. I use Google Scholar in my research and this is literally the slogan on that search screen. And that is what I am doing each time I read someone else’s work to benefit mine. And that is what we are doing out here as we push each other. We are all “giants” in our own way and lift each other up with our unique experiences, talents, and perspectives. The last quote I have for you is from Amy Poehler of all people. She said: “Find a group of people who challenge and inspire you, spend a lot of time with them, and it will change your life.”
I’ll tell you what. I have found my group of people that challenge and inspire me. I am looking at them right now.

Naked Man Moleskine

I Q’d this workout back in January, and during the AAR @Bunny_Hill provided great feedback and let me know I had included too many “easy” exercises in the early grades, meaning we didn’t do enough of the tougher movements as frequently. I updated the order and shuffled in more coupon work early, which resulted in more reps of the heavier, complex movements. Special thanks to @Jellystone for his great work as Site Q. He stood in for our brother @Sparkler who welcomed a new child into this world yesterday. We prayed for Sparkler and his family as they celebrate their newest member!
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July 9, 2021

The Colosseum

Who was there?

Total PAX: 10

PAX that HC’d:Bunker, Bunny Hill, Den Mother, Disco Ball, Double Doink, Jellystone, ShortSale, Slinky, Tourniquet, Wreck It Ralph

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