DATE: 2022-06-25
AO: Sandlot
Q: Old Bay
PAX: Jag, CableGuy, Moneyball, Patchouli, Old Bay
FNGs: None
COUNT: 5
WARM UP: –
Little Bitty Arm Circles
Michael Phelps
Finkle Swings- leg swings
Side Straddle Hop
The Thang:
Suicide Run – basketball court
HORSE
Dora Timer – 3 three-point, 3 foul line, 3 layups – 3 made shots to rotate or end with three burpees All others rotate through the letters of HORSE –
Hip Slapper
Hands on the ground, feet on the wall, head and justifier facing the wall. Raise one hand and slap same side hip while balancing on other hand. Mod – Wall Merkin or just stay up, or hip slapper merkins
Outlaws
Sitting in the position for flutter kicks, keep your feet together and make a big “O” with them. 10 reps to the right and 10 reps to the left – mod – flutter
Reverse Crunches
Same position as LBC. Head and back stay on the ground. Bring knees to chest to work lower abs.
Squats
jumps up and raising arms as if taking a jump shot. (Bobby Hurley)
Elbow Plank
4 count or just hold plank
Wilt Chamberlains
Length of basketball court and do 25 count of the excercise, run again and do 25, repeat until you get to 100.
100 LBCs
100 Merkins
100 Lunges
100 Flutter Kicks
100 Calf Raises
Named for Wilts NBA record 100 pt game.
Jagercise
Typewriter Merkins
Freddy Mercury
and some other great exercise
Q-Juice
Fellowship lap
Alternating between in cadence 10 count shoulder tap merkins and mountain climbers with no break until you wish you were dead.
MARY
Circle of Mary followed by some cool down stretch out Broga by Patchouli
COT
– The Sandlot is the newest AO in the region, it is like a new seedling that needs care to grow. There are a lot of excellent F3 gardens in the area, and PAX from those successful gardens are here to support the Sandlot’s growth. but the bulk of the lift is on those for whom the Sandlot is their intro to F3 and their home AO – they need to put in the work, keep showing up, recruiting and being consistent to ensure the successful flourishing of this new garden!
Hat tip to MoneyBall for showing up and keeping it alive!
F3 The Capital 