Date: 2025-12-12
AO: sparta
Q: Nano
PAX: Flapjack, Atlas, Norm, Battleship, Doodles, Drano, NOAA, MadDog, Decibel FNGs: None
COUNT: 10
WARMUP
• PAX started with a lap around the field to get warm
• Side Straddle Hops on the field.
• Arm circles.
• Cherry pickers.
• World’s Greatest Stretch.
• Air squats.
• Down Dog.
THE THANG:
Objective: Paint the field while leaving only the letters F3 in the middle unpainted. 1. Outline the “F”
• Alternating bear crawl and lunge walk tracing the outline of the F.
• The F was aligned along the 30-yard line and spanned ~15 yards in each direction. 1. Paint the First Third of the Field
• Shuttle runs back and forth from approximately the 30-yard line to the near goal line. • At each sideline:
• 30 Merkins or
• 5 Merkins or
• 5 Air Squats (as modified).
1. Backside Field Coverage
• 100-yard end-to-end runs to paint the far side of the field. 1. Burpee Bounce at the “3”
• From the far goal line, run between the hashes to the number 3 (~30-yard line). • At the 3, perform one burpee, then run back.
• Approximately 10 repetitions.
• Followed by bear crawl and lunge walk around the number 3. 1. Final Paint Pass
• Another round of end-zone-to-end-zone running to fill in remaining areas. MARY:
• Focused on filling the region between the F and the 3.
• One back-and-forth run between each Mary exercise.
• Exercises included:
• Little Baby Crunches (LBCs)
• Flutter Kicks
• V-Ups
COT:
• Discussion centered on the book Grit and the importance of developing grit.
• Emphasis on practical ways to build grit and why it matters in workouts and life.
Tags: sparta, Flapjack, Atlas, Norm, Battleship, Doodles, Drano, NOAA, MadDog, Decibel
F3 The Capital 