DATE: 2023-05-27
AO: Sandlot
Q: Nano
PAX: Jenner, Legacy, Langston, Lazlo, Booking, bogey, Traveler FNGs: Blart
COUNT: 9
WARMUP: SSH, WMH, arm circles, windmills, Cherry pickers, Michael Phelps, air squats, merkins
THE THANG: After a quick warmup on the field, we started with some mediball burpees across the field. After every medicine ball toss the pax would run to the other end of the field and do: 1-burpee (40 lb ball), 2 burpees (30 lb ball), 3 burpees (20 lb ball). After every toss, we had to throw a different ball. We made it down and back.
After we dropped off the medicine balls, we made our way over to the play ground and bear crawled and crab walked around the perimeter. Halfway through we stopped for some air squats.
A short mosey over to the volleyball ball sandlot then it was time for a quick game of Bonnie Blair Volleyball. Each team can hit as many times as they need to get it to the other side, but after each bump or set the PAX did 2 BBs. For scoring, we started at 5 burpees each, the team that scores does one fewer burpee for that point until they reach 0. Round 1 was 5-0, round 2 was 0-5, no time for a tiebreaker, we were off to the next stop.
We made our way to the pavilion and grabbed a spot on the picnic table and each pax counted out: -10x-step ups,
-5x-dips,
-5x-foot-release air squats (think about it)
On to the basketball court where we had about 10 minutes of 5v4 basketball.
MARY: Over onto the tennis courts we had 3 HIM doing WWII, while the others battled at the next with some badminton and beach paddle ball, winner says, loser heads to WWII station. ANNOUNCEMENTS: Look for the #qsource channel, integrating topics each week.
COT: We can all both use some grace and give a little grace when dealing with others. We don’t know what is troubling someone so rather than reacting, it’s best to just step back, take a pause and give some grace.
F3 The Capital 