Colosseum Backblast – Time
August 23, 2022 | Colosseum AO | Westside | Weather – 65 and crisp
PAX: Vanilla Ice, Toadstool, Stella, Safe Ride, Paramount, Tenderfoot, Swinger, Ice T, Saul, Trademark(Respect), Kirby(FNG), Super Tasty, Smashmouth, Black Lung, Splinter, Q-Tip(RespectRespect) Tin Cup, Boomerang, Samples(Respect), Angry Node, Bloodshot
Q: Room Service
Room Service welcomed the PAX, gave the mission of F3, recited the 5 core principles and verified that he was not a professional. PAX then ran ¾ of the track to the 50 yard line to begin Warm-A-Rama
Warm-A-Rama
Windmills – 10 IC
Big Ones – 10 IC
Cherry Pickers – 15 IC
Johnny Drama Sun Gods – 10 IC (forward and back)
SSH – 20 IC
Pre-Thang
Colt 45’s
ATM – reps of 7
Colt 45’s
ATM – reps of 8
The Thang
The Pax counted off in groups of 4 and went to their corresponding station. Once each group finished the exercises they ran to the next station in reverse order (about a 300 meter mosey in between)
Station 1
Merkins – 20
Baby Dips – 20
Carolina Dry Docks – 20
Alt Shoulder Taps – 15 IC
Station 2
Air Squats – 20
Johnny Dramas – 20 IC
Apollo Ohno – 15 IC
Monkey Humpers – 20 IC
Station 3
LBC – 20IC
ETK – 15/side
Plank – 60 seconds
Station 4
Burpees – 10
High Knees – 15 IC
Mountain Climber – 15 IC
Side Straddle Hop – 20 IC
6MOM:
American Hammers – rancid style
COT:
Time – YHC was reminded last week of how quickly kids grow up. I moved my oldest to college last week and had so many great memories flash through my head on the way there and the way home. This doesn’t only apply to kids, make a point to spend quality time with those you love: family, friends, co-workers. Work on eliminating useless engagements and be mindful of the time you have. Use this as a reminder!
Announcements (presented by Safe Ride):
TCC – this Saturday
Free to bleed – check slack for details
APEX fitness challenge – “ “
Iron Pax week zero is coming – “ “
TAPS:
All the PAX struggling with mental or physical issues that are preventing them from being out in the gloom
All of the kids starting school, prayers for families and kids with new schedules
-Room Service