Serenity VQ

AO: The Colosseum

When: 12/15/2020


Number of Pax: 20

Pax Names: 5-Putt, Bedpan, Binford, Bob Villa, Bone Spur, Bunker, Bunny Hill, Cyclone, Fish Sticks, Gopher, Happy Camper, Jellystone, Jobu, Sparkler, StormChaser, Toby, Wreck-It Ralph,

Number of FNGS: 0

FNG Names:

QIC: Fish Sticks

The BackBlast:

Warm o Rama

Quick Mozey Defrost around the lot

Side Straddle Hops
Abe vigodas
Tappy taps
5 Putt’s Shoulder Burner
Arm circles forward (15), arm circles reverse (15), overhead claps (15), seal claps (15), Moroccan nightclubs (15)–arms remain out the entire time.
Thang 1
Count off into 4 groups split into 4 corners
Rotating around the 4 stations,
**every 5 Minutes Squats in cadence led by Bone Spur**
1st set 50
2nd set 75
3rd set 100
Station 1 – Happy Camper Mashed Potatoes
25 reps of each with coupon
Skull crushers
Overhead press
Station 2- chose 3 cards – Disco Ball’s Deck of Cards

Ace is 20, Face Cards are 10, Exercises Done together on Q count, or Q Cadence)

  • Diamonds- Thrusters
  • Hearts- Burpees
  • Clubs- 4 Count Chest Press
  • Spades- 4 Count Coupon Squats
  • Joker- 25 Blockies
Station 3- 25 reps each. Bob Villas VQ
Bobby hurlees
Monkey humpers
Plank jacks
Station 4- 25 each – Hangars VQ
Big boys
Leg lifts
Shoulder taps
Synchronized swimmers. 
Ring of fire swimmers,  3 merkins
Side crunches right side Down 30
Side crunches left side Down 30


  1. COT
    6 years ago on 8/22 I made the decision to stop drinking and live an alcohol free lifestyle. The circumstances of the decision can be saved for another COT. When deciding to overcome an addiction without the help of rehab (I don’t recommend) one of the challenges you face is teaching yourself the tools necessary to live a new lifestyle, one of which is finding serenity in your life.
    Living your life with an addiction means you are living life full of chaos. Like me from the outside looking in, everything was great. I was climbing in my career and excelling at my craft. I married the love of my life, bought a house and was building a family. However, inside everything was crumbling and there was an absolute state of chaos. Finding things in my life to bring me serenity needed to be a priority. Finding those things that bring you peace and allow yourself to know that you are nurturing not only your body but your mind. F3 has become on these things. Besides for the fact that waking up everyday and exercising is naturally very good for your body, knowing that you are doing good and pushing yourself is very healthy for the mind as well.
    Don’t confuse Serenity with sitting on a white sandy beach with waves crashing beside you, this is ok for some, but you can still achieve Serenity by pushing yourself to your limits physically, excelling, and becoming better. The mental push, the acceptance and the belief to become your best self is what will help you live a Serene life.
    Challenge yourself to find your own Serenity!

    Naked Man Moleskin
    I want to thank all of the PAX for coming out and supporting me on my VQ and especially those who helped out today (5 putt, Bone Spur, and Happy Camper)
    The guys that keep me going Cyclone and Nickelback!
    I’m inspired by all of you and want to keep getting better with you!
    Looking forward to the next one!