07/17/2021 – The Colosseum – Saturday – Early Boot Camp – One Year Manniversary

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Ron Swanson, Bone Spur, Better Call Saul & myself had planned on Co-Qing a couple months ago. This week we all sync’d up and split the workout into 4 parts.


Each of us led one WoR exercise, two times through. Motivators, good mornings, neck rolls, Michael Phelps, side straddle hops, Learning to fly and Abe Vigoda’s

The Thangs

Thang 1:The workout was split into four sections. Each of us designed our own section. We spent four minutes at each section and then rotated to the next. Ron Swanson: 2 blockies buy in 5 overhead tricep raises 10 bicep curls 20 overhead presses 10 bicep curls 5 overhead tricep raises 2 blockies cash out Repeat but double Bone Spur: By the baseball field bleachers….4 count squats x 50, step ups on bleachers(get opposite knee up) 25 per leg, lunge around area…rinse and repeat next time 75 per round BCS: 25 reps of each: WWI sit-ups flutter kicks LBCs supermans American hammers scissor kicks E2Ks Hold plank until everyone in your group has finish that set Then repeat the set as time permits. Round 2 – Same Bob Villa: Set 1: 4 min of running Set 2: 50 Mountian Climbers 10 Burpees 50 SSH 10 Burpees 50 Line Jumps 10 Burpees


No Mary because Saul handled Core

Circle of Trust (CoT)

All four of us went around and said how F3 has positively impacted us over the past year

Naked Man Moleskine

We gave thanks, prayed for the leader ship transition, and Abby Glassman.
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July 17, 2021

The Colosseum

Who was there?

Total PAX: 10

PAX that HC’d:Better Call Saul, Bob Villa, Bone Spur, Bunker, Happy Camper, Heifer, Pawn Star, Ron Swanson, Slinky, Storm Chaser

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