AO: The Colosseum

When: 04/16/2021


Number of Pax: 8

Pax Names: Alexa, Bunny Hill, Cyclone, Hanger, Happy Camper, John Denver, Short Sale, Sparkler,

Number of FNGS: 0

FNG Names:

QIC: Alexa

The BackBlast:

It was a chilly morning. About 36 degrees. Warmed up as we went. Got a late start so I missed out on EC.


Warm a Rama

Mosie around the lot for a lap

Motivators 7

Tapie Taps 10

Arm Circles 10 forward and back

Over arm reach 10 each arm


The Thang


Blockies on one side

Wheelbarrow 20 yards to the other side (bear crawl for a modifier)

Merkins on the other side.

All PAX’s finished with about 8 minutes left. That left time for the Pyramid of Pain

Pyramid of Pain

1 merkin 1 airpress (repeat and add 1 each time) all the way up to 10 then all the way down from 10


American Hammer 25

LBCs 25

heal touches 25

Hold low plank 30-40 seconds (rest of time)


I actually had some trouble coming up with something for today. I like to make the CoT first then throw the lesson into the workout. But just yesterday it clicked. I have this thing going on with a girl which is turning out great. We went out back in high school and things just didn’t work out. 7 years later we started talking again. This led to us talking about why things didn’t work out and what caused those problems. Like I said things are going great. and then yesterday it all made sense why things were falling into place when I heard this quote “If you never heal from what hurt you, you’ll bleed on the people who never cut you”. It is important to find ways to help you heal so you don’t hurt the people you love and the people around you. I like to make challenging workouts to get you out of your comfort zone to start healing  those cuts.