AO: The Farm
Date: Sept 19, 2020
QIC: HT
PAX: 37 video includes all PAX, with 6 FNG’s: Dinger, Bluffin, Silver Bullet & his 2.0’s Blitz & Salto, and Infinity 2.0 Buzz,
Warm up:
Fellowship jog around field. 20 SSH, Chain-breakers, Windmills, WillieMaysHayes, Downward Dog, 10 Mtn Climbers, CobraKai, hamstring stretch, 10 Bonnie Blairs
Split into 4 groups, line up on soccer lines: Egg shell ladder climb 10 yards, alternating hops 10 yards, single leg hop 2x for both legs, bunny hop
The Thang:
F3 Four-Square: maintaining 4 groups:
Round 1
Station 1: 10 burpees
Station 2: 20 cadence SSH
Station 3: 30 Mountain Climbers
Station 4: 40 Bonnie Blair’s
Walk Lunge to rotate stations
Round 2
Station 1: 10 reverse burpee
Station 2: 20 hand-release merkins
Station 3: 30 plank should taps
Station 4: 40 LBC’s
Walk Lunge to rotate stations
Capture the Handball
Split the group into 2 teams
Objective to capture ball and return to your side.
After you cross midfield, tag opposite team. If tagged he/she goes back, does 3 push up/merkins, then back in play.
Once the ball is captured, handball rules, no more tagging. Pass to your team mates to get the ball back to your side. 2.0 must touch the ball twice to cross. If you have the ball, you can tag opposing team, if tagged he/she drops for 3 merkins.
60 seconds to strategize with your team.
Mary:
Flutter kicks, LBC’s and Heals to Heaven
CoT:
Infinity welcome all to The Farm.
Growth & development happens when you
Breakout of your Comfort Zone. Here’s what I found when I Googled this, many similarities to why we come out for F3.
Take nothing for granted
Switch up your routine
Move towards your fears
Give up control
Ask questions other people don’t like to
Start conversations with strangers
Keep a list of Growth Goals
F3 The Capital 