Author: f3nano

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5 strong-ish on the field

DATE: 2023-04-20
AO: Freestate
Q: Deagle
PAX: Butter, FIFA, Wildcat, CashOnly
FNGs: None
COUNT: 5
Warm Up
• SSH x25 IC Carolina Dry Docks X15 IC
• Imperial Walkers x15 IC Shoulder Taps x15 IC
• Merkins x15 IC Plankjacks x10 IC
• Moroccan Club x15 IC Michael Phelps x10 IC
• Windmills x15 IC Cherry Pickers x 15 IC

The Thang:
• Main Field, 10 stations (5 each side), 60/20 seconds round, bear crawl or lunge walk to next station o Curls
o Squat
o Bench Press
o High knees
o Dips
o Rocky Balboa
o Upside Row
o LBCs
o Overhead Press
o Plank

• 5-4-3-2-1 Jacob’s Ladder
• Round 2 (40/20 seconds round)

• Mary:
o Reverse Crunches x10 IC
o The 100s
o BBS x 15 on Q
o Dying Cockroach x 15
o Rosalita x15 IC + 10 flutters

ANNOUNCEMENTS:
Thirsty Thursday is next week
Dad’s camp is coming up…

COT:

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F3 101

DATE: 2023-04-22
AO: Sandlot
Q: Traveler
PAX: McCallister, Shakira (George)
FNGs: Blart
COUNT: 4
WARMUP: Long disclaimer and tutorial since we were 50% FNGs. Then SSH, LBAC, Imperial Walkers.

THE THANG:
Partner Drills:
PAX 1 completes an exercise until PAX 2 returns from a 150m run. Flapjack. Exercises were: box jumps, derkins, flutter kicks, then all 3 combined.

PAX did a movement, then an exercise, then ran back.
100 yard sprint with 100 LBCs.
80 yard backwards sprint with 80 calf raises.
60 yard walking lunges with 60 seal claps.
40 yard bear crawl with 40 American Hammers.
20 yard traveling burpees with 20 shoulder tap IC.

MARY:
Represented the 5 core principles in workout form:
Free: Johnny Cash
Open to All Men: Manmakers (sans weight)
Outdoors, Rain or Shine: Windshield Wipers
Peer-Led On a Rotating Basis: All the PAX present led a workout (freddie mercuries, LBCs, plank) Ends with a COT: Ab circles (of trust?)

ANNOUNCEMENTS: Get on slack.

COT: Took a moment of silence, reflecting on 1 thing we’re grateful for and 1 way we can serve today.

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Running the miles off

DATE: 2023-04-22
AO: Olympus
Q: Pop Fly
PAX: Lazlo, CableGuy, Popeyes, YNAB, Peanuts, Toolbox, Rollingstone, Nano, Monk, Obadiah FNGs: Kittles
COUNT: 12
WARMUP: The traditional and normal stretches
THE THANG:
3 Rounds:
a) run two laps around the track
b) perform 30 push-ups, 30 sit-ups, and 30 squats
c) run one lap backwards
d) 30 calf raises

then we played ultimate Frisbee

MARY: I can’t remember if we did or not

ANNOUNCEMENTS: dad’s camp, 5K.

COT: Aim at what you’re throwing at. Your chances of hitting it up go up