AO: COLOSSEUM
QiC: _Not Registered
Date: 10/17/2022
Title: Simple, yet effective.
Number of HIMs: 2
Door Jam, Mr. Miyagi
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank
Leg and arm stretches
SSH
TTTs
Air roe touches
Moroccan night clubs
Raise the roof
Tha Thang:
Started off eith 11s:
11 Diamond merkins
Bernie Sanders(run backwards) about 30 ft
1 WW1
Bernie Sanders(run backwards) back, all the way to
1 Diamond merkin and 11 WW1s
Then transitioned to what I call "Cindi", like "Mary".
20 curls IC
15 OHP IC
15 Goblet Squats IC
15 chest press with legs in the air IC
15 lawn mowers IC each side
25 kettle bell swings OYO
10 Tricep extensions IC
10 blockees
Ran a lap around the bus loop.
Round of Mary:
20 American hammers IC
25 box cutters IC
20 LBCs IC
25 flutter kicks IC
Spelled out "Colosseum" with our legs in the air
On all fours and raised left arm in the air, switched arms, then did the legs the same way – I'm not sure what those are called
COT:
Prayed for all PAX throughout the region and the whole F3 Nation.
Prayer, pledge and Q-source following.