All Chest

AO: The Colosseum

When: 03/30/2021


Number of Pax: 7

Pax Names: Corningstone, Hot Boxx, Jellystone, Ron Swanson, Shooter Mcgavin, Slinky, StormChaser,

Number of FNGS: 0

FNG Names:

QIC: Ron Swanson

The BackBlast:


Woke up at 4:30 am, excited for this morning’s workout.  Showed up early enough to talk to the Black Diamond PAXs for a minute or two.

50 windy and dry pavement – just beautiful

Good morning!
I am not a professional and I am not aware of your injuries. This is a free workout, each pax participates at his own risk, modify as needed.

F³ Workouts…
Are free of charge
Are open to all men are
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust

The F3 Credo is: Leave no man behind but leave no man where you find him.


Tappy TaPs

Arm Circles


OYO Stretching while I explain the beatdown

The Thang:

21’s – Coupon Chest Press, 120 foot Mosey, Merkins

Thang 2:

This thang was requested by Shooter with 2 minutes until Mary: Blockees. 

Big Boys IC 20

High Plank Low Plank Holds

Fludder Kicks IC 15

Coupon American Hammer IC lead by Shooter

Site-Q read Announcements from Slack Info Only channel


My Swansonism for the day “Dear frozen yogurt, you are the celery of desserts.  Be ice cream, or be nothing.”

I challenged all PAXs to go out of their way to do something nice for someone at my last COT.  It takes nothing to be nice and go out of your way for someone.