1.28.2020 – Colosseum: Tony Danza Pearl

January 28, 2020 | AO – Colosseum | WHS | 30°

PAX: Bloodshot, Chiclets, Greek Freak, Tin Cup, Stella, Toadstool, the plague

Q: The Plague

The Plague welcomed 7 PAX to a beautiful morning at the Colosseum. Reminded PAX that he is not a professional and to modify exercises as needed. Reminded PAX of the 5 core principles, and noticed there were no FNGs. Stated that the mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership
PAX moseyed around the track for warm-a-rama.

Warm-A-Rama
Began with a zigzag hop across the field and then frog hoppers back
• SSH – 20
• Hillbilly Rockettes – 15 IC
• Sun gods – 20 IC
• Windmills – 15 IC

PAX lined up side by side. 1 PAX did pusher exercise while others did AMRAP then shift down until all PAX completed pusher exercise. Then ran 1 lap around track and repeat.
• Round 1 : pusher exercise: Burpees 20
o Ranger Merkins
o Jump squats
o Flutter kicks
o Monkey humpers
o Bobby Hurley’s
o Makhtar N’diayes
• Round 2 : pusher exercise: Jump Tucks 20
o Chilly jacks
o Turkish getup
o Big boy sit-up
o Heels to heaven
o Mountain climbers
o Bonnie Blair’s
• Round 3 : pusher exercise: Jump Tucks 20
o Chilly jacks
o Turkish getup
o Big boy sit-up
o Heels to heaven
o Mountain climbers
o Bonnie Blair’s

PAX moseyed back to the shovel flags for 6MoM
MoM
• Gas pumpers – 15 IC
• Kobe Bryant – 15 IC
• Ab Circles – 10 IC
• Side Crunch 15 IC each side
• American hammers – 20 IC

COT
• Plague shared how the formation of a pearl is similar to how God continually refines us.

Greek Freak closed out in prayer.
Aye!
The Plague

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s