AO: The Colosseum

When: 03/12/2021


Number of Pax: 21

Pax Names: Bat Girl, Binford, Bob Villa, Bunny Hill, Cyclone, Den Mother, Fish Sticks, Gopher, Hanger, Happy Camper, Heifer, Short Sale, SoccerMom, Sparkler, Wreck-It Ralph,

Number of FNGS: 2

FNG Names: Nomad, Bat Boy

QIC: Foundation

The BackBlast:

I arrived onsite at 4:35am to set up the stations for the two Thangs and then did a EC run at 4:45am with Sparkler (2 miles @ 8:15pace).

We started on time and I led off with:

It’s 5:15 so let’s get started.  This is a free, volunteer, peer-led workout.  I am definitely not a professional.  I have no knowledge of any injuries or fitness considerations that you might have.  It is each person’s responsibility to be safe and modify exercises if you need to.  We all do it, most important thing is that you don’t get hurt.  I see two FNG’s.  Welcome.  F3 has 5 principles to make sure that it is an F3 workout:

  1. Be free of charge
  2. Be open to all men
  3. Be held outdoors, rain or shine, heat or cold
  4. Be led by men who participate in the workout in a rotating fashion with no training necessary
  5. End with a circle of trust

Lets warm up:

First exercise – Side Strattle Hops, in cadence, ready position, exercise (20)


Second exercise – abe vigodas, in cadence, ready position, exercise (10)


last exercise – Shoulder Circles,  in cadence, in ready position, exercise (DO 10)



Gentlemen, when planning this workout I tried to mix it up some and get creative but stay simple.  First, move your coupons to the side and line up on the far side by the flags and spread out.

Thang 1 – Coupon Hops (15 minutes)

We will do Thang 1 here.  Spread out with your coupon.  You will want to be about 8 to 10 feet apart.

  • You will do 15 CURLS then set down your coupon and jump over it. Turn around and pick it up and do 15 CURLS.  Then set it down and jump over it again.
  • You will do 15 OVERHEAD SHOULDER PRESSES then set down your coupon and jump over it. Turn around and pick it up and do 15 OVERHEAD SHOULDER PRESSES.  Then set it down and jump over it again.
  • You will do 15 BENT OVER ROWS then set down your coupon and jump over it. Turn around and pick it up and do 15 BENT OVER ROWS.  Then set it down and jump over it again.
  • You will do 15 DIPS then set down your coupon and jump over it. Turn around and pick it up and do 15 DIPS.  Then set it down and jump over it again.

Run a short loop around the parking lot where we are parked and come back and do the next set.  We will do 3 sets.  If you finish the third lap before everyone else, do curls until everyone finishes.

Thang 2 – Counting by 2’s Ladders 20 minutes

I have two lights on each curbline on each end of the parking lot.  Spread out along the curbline here with your coupon.

You will start by doing 2 goblet squats with your coupon here (DEMONSTRATED PROPER FORM) and then run to the other station.

You will do 2 merkins and then run back.

Run back to the first station and now do 4 goblet squats and run to the far station and do 4 merkins and then run back.  Now it would be 6 goblet Squats and 6 merkins and so on.

Rinse and repeat adding 2.  Try to get up to 30.  Or if you can keep up with Sparkler then shoot for 50.


Big Boys – on my count (35 REPS)

Pickle Pushers – on my count (20 REPS)

Scissor Kicks – in cadence ( 15 REPS)

LBC’s on your own until 6am

NAME-O-RAMA and Announcements


For today’s circle of trust, I wanted to start out with a quote from the movie Rocky.

“Going that one more round when you don’t think you can – that’s what makes all the difference in your life.”

 I think that we all know about the Rocky movies.  Rocky Balboa was a mediocre boxer who never really tried too hard and his trainer even criticized him for it because he told him that he was wasting his talent.

Then, he was chosen as a publicity stunt as the local boxer to have a chance to face the heavyweight champ Apollo.  No one expected him to have a chance and he was the ultimate underdog.  When he is given this chance at the title bout, he works harder than he has ever done before. Everyone told him that he didn’t have a chance.  But he believed in himself and his hard work and persistence paid off.  He went the distance in that first bout and eventually beat Apollo in the next fight.  Rocky’s persistence is so motivational.

Here’s a quote from one of the movies,

“Let me tell you something you already know.  The world ain’t all sunshine and rainbows.  It’s a very mean and nasty place and I don’t care how tough you are it will beat you to your knees and keep you there permanently if you let it.  You, me, or nobody is gonna hit as hard as life.  But it ain’t about how hard ya hit.  It’s about how hard you can get hit and keep moving forward.  How much you can take and keep moving forward.  That’s how winning is done!”

I love these movies which are about never giving up on your goals and not giving up.  We’ve all been knocked to the mat so to speak, it can be a job layoff, or a terrible long drawn out divorce, or an injury or illness.

These are the life defining moments.  Are you going to stay down on the mat because you can’t do it?  Are you going to listen to the people that are telling you that you can’t do something such as running a 5K or getting a new job or losing 20 lbs?  Are you going to stay down on the mat and let the ref count to 10 and miss out on life and your dreams?  If you have a dream or want something bad enough, there is always a way.  It may take hard work and you may have to go through some tough times to get there but you can do it.

Learn from your failures.  If you are afraid to fail, then you will never try.  Put those fears aside and if you fail, just learn from it.

Big dreams don’t happen overnight.  Reaching a goal that you set will take a series of smaller successes.  Such as a goal of losing 25 lbs.  Man that seems like such a big task but if you break it down in a series of smaller targets such as I want to lose 2 lbs this week, and then I want to lose 2 more.  Eventually you’ll be on your way to hitting your big goal but it doesn’t seem so unreachable.

Never giving up on your goals can help motivate others around you.  Just look around us for perfect examples of this, Tourniquet, Toby, Boston butt, Fish Sticks, Pawn Star, Dr. Fauci, Sparkler, there’s so many of you that are working so hard towards your goals and you help to motivate me to keep pushing and working towards my fitness goals.

I challenge you today to reflect on your goals in your fitness, work or family life.  Set one more start pulling yourself off the mat just as Rocky did time and time again.

Any prayers?  I want to pray for my sister who had her hip replaced yesterday.  We prayed for Fish Sticks and his family who post his Mom earlier this week, for Happy Camper’s friend from Church and for Bunker.

We took the flag picture and traveled with the mobile coffeteria to Bunker’s driveway down the road to support our injured brother.  I just want to say thank you to everyone for working so hard today, for Sparkler/Bunny Hill for having my Site Q today and for Den Mother for supplying the tunes.  Also, thanks to Sparkler for helping me to push and do a good EC run beforehand.