Bob Villa 400

AO: The Colosseum

When: 05/01/2021


Number of Pax: 13

Pax Names: Bedpan, Better Call Saul, Bob Villa, Bunker, Corningstone, Disco Ball, Jellystone, Jobu, Pawn Star, Second Best, Second City, Tourniquet, Vern,

Number of FNGS: 0

FNG Names:

QIC: Bob Villa

The BackBlast:


Motivators: From 7

Good Mornings IC: 10

Arm Circles IC: 10/10

Abe Vigoda’s IC: 10

OYO Stretch

Four Corners was turned into 4 Turns & a 3 min AMRAP

Turn 1:

30x Merkins/30x Monkey Humpers/30x Dips

Turn 2:

30x Big Boys/30x Curls/ 30x Thrusters

Turn 3:

30x American Hammers/30x Coupon Squats/30x Overhead Press

Turn 4:

30x Box Jumps/30x Bent Over Rows/30x Skull Crushers

Each turn is AMRAP for 3 min. At the end of 3 min we raced back to the Pit Stop (Middle Circle) and did 10 Burpees and raced back to the Turn we came from. First PAX back was the winner and got to choose the next exercise for 1 min. Second City was the only 2 time Champion!


Flutter Kicks: 1 min OYO

American Hammers: 1 min OYO

Scissor Kicks: 1 min OYO


Beware of naked men trying to sell you clothes!

The world is selling garbage everywhere you turn. Be weary of who’s doing the selling! Jesus said you can tell how good a tree is by the fruit that it bears. As F3 men we not only have a responsibility to be good trees that provide good fruit, but we also have a responsibility to take fruit from only good trees!