AO: COLOSSEUM
QiC: Mr. Miyagi
Date: 01/15/2024
Title: Just 5 more
Number of HIMs: 5
Buzz Lightyear, Door Jam, Pergo, Spokes
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank with disclaimer
Cobra then downward dog, 5 core principles
Cobra then downward dog, F3 mission and creedo
In plank, roll to the side, arm in the air then repeat with the other arm
Toe touches
SSHs
Seal claps
Over head claps
Went to wake up cindy
SSHs
Tha Thang:
As a group, we started at the first light pole and did the following:
5 burpees
5 curls
5 squats with cindy
5 over head press
5 calf raises with cindy
5 LBCs
Then we rifle-carried to the next light pole.
The process was repeated six more times, doing 5 burpees at each stop and adding 5 reps to the curls, squats, OHPs, calf raises, and LBCs at each stop.
The seventh light pole stop ended with us completing 35 burpees and 140 each of the other 5 exercises. We put cindy away.
Ended the workout with a round of Mary:
Box cutters Colosseum style
Freddy Mercurys
LBCs
American Hammers
Heel touches on the six
COT:
Reminded again about what F3 is all about. We are here to help encourage and invigorate other men.
Prayers:
Spokes' wife's family for the loss of a family member
For Pergo and his knee
Announcements:
Polar plunge ruck on 1/20
Summerville convergence and remembrance of Bellator on 1/20