Team Competition and Personal Accountability

AO: The Colosseum

When: 02/18/2021


Number of Pax: 16

Pax Names: 5-Putt, Abacus, Bunker, Cyclone, Disco Ball, Fish Sticks, Happy Camper, Heifer, Jellystone, John Denver, Nickelback, Short Sale, Sparkler, Toby,

Number of FNGS: 0

FNG Names:

QIC: Bedpan

The BackBlast:

Conditions: Cold but not much wind, fresh snow (like we needed any more)


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

I am not a professional.  Today is a team competition and with the fresh snow on the ground, be careful but push yourself.

Warm Up

SSH X 25

Abe Vigodas x 10 IC (3 count one leg)

Mountain Climbers  x 10

Arm Circles

Tappy Taps x 16

Thang 1 – Relay Race beatdown (split up into 3-4 teams) Each team decides order of relay.  Start race around the parking lot with one PAX from each team.  While PAX makes the race loop, the rest of the PAX did the exercises below.  When you finish your turn for the relay, start up on the same exercise.  When you finish first round of exercises, start over.

  • Body Builders x 10
  • LT Dan x 20
  • Peter Parkers x 20
  • Curls x 20
  • Freddie Mercuries x 20
  • Shoulder Raises x 20
  • Body builders x 10
  • Coupon squats x 20
  • Dive bombers x 20
  • LBC x 20
  • Coupon swing x 20


Wide Leg Sit up x 16

Windshield Wipers  x 16

Side Crunch x 10 each side

American Hammers

Circle of Trust

Everyone did a great job pushing themselves and completing 3 laps each.  Todays beatdown had two core principles to watch for.  We saw how we pushed ourselves in the relay race because we couldn’t let our team members down.  After the run, we were gassed and still had exercises to complete.  This mental battle of OYO exercises shows that having someone chasing or pushing you will help us to push harder even when gassed.  There is nothing wrong with asking a PAX to be an accountability partner.  As many of us have read or heard of David Goggins, we need to callous our mind and harness the other 60% of our untapped potential.  F3 is a great group to help you untap your hidden potential.  Keep up the acceleration.

Naked Man Moleskin

AAR: the PAX were so gassed they couldn’t count for Mary.