AO: Coliseum
When: 07/14/2021
Number of PAX: 6
PAX Names: simba, Bulldog, Long Haul, YouTube, Mayor, Atlas (DR)
Number of FNGS: 0
FNG Names:
QIC: Bulldog

Preamble:
After Radar and Val did a number on my arms and shoulders and my persistent knee issues lately I had to get creative. So made a plan to make this the beatdown that had the least amount of travel I've ever done. You know those 0.0 Miles stickers people put on their cars…we this was a 0.0 Mile workout.

WARM-O-RAMA
Great showing this morning with 6 including one down range member from SC…Atlas.

Disclaimer and then the warm up.

Arm Circles forwards and backwards and windmills. Thats it.

THE THANG
AMRAP – Merkins 1st, Dips on 2nd Rotation

30 Seconds of each
Freddy Mercury’s
Reverse Crunches
Flutter Kicks
Right Side Crunches

60 Seconds of each
Superman
Partner leg lift push downs
Glute Bridges

30 seconds of each
Left Side Crunches
American Hammers
J. Lo’s
Crunchy Frogs

Rinse and Repeat for a total of 4 cycles.

Also 1 train passed so 10 Burpees.

We literally stayed within 10 feet of where we started from the entire time…total mileage 0.0, 45 minutes of core with a few minutes of burnout on the arms.

COT
Bulldog – business meetings for the rest of the week. Praying for breakthrough within our leadership team.
Other men in our group that we have not seen in a while.

NAKED-MAN MOLESKIN