Author: f3nano

DATE: 2023-04-19
AO: Patriot
Q: Legacy
PAX: Lazlo, My Space, Maguire, Lucius, citrus, Moneyball, Big Short, bogey, CableGuy, Bone FNGs: Strange Brew
COUNT: 12
WARMUP: SSH
Imp Walker
Hill Billy
Itty Biitty AC
Michael Phelp
Down Dog
WGS
THE THANG:
Two rounds of 10 yard bear crawl, run to the goal line; then RIGGO drill. PAX in a circle in middle of field, timer PAX runs out of circle and around while other PAX do 1) Merkins, 2) Bonnie Blairs, 3) Big Bois; once around circle then switch to 1) Shoulder Taps, 2) Bobby Hurleys, 3) LBCs,
Then, commence the BALLS OF YORK; the rules for the BALLS OF YORK are in a separate annex and will not be restated here. The exercises involved were a) burpees, b) bear crawls, and c) monkey humpers. MARY: Abs done during RIGGO drill
ANNOUNCEMENTS: BONEATHON. MURPH Memorial Day
COT: YHC expressed gratitude; it’s a special thing to be part F3 and get to come out the field at Greenbrier stadium three days a week!

DATE: 2023-04-19
AO: Horizon-Ao
Q: Magoo
PAX: 3 mile, SPINAL TAP, sticks, Disco, Kodiak, Median, Mr. Hand, Fish Fry FNGs: Attache, Commish
COUNT: 11
WARMUP: Abe Vigoda, mule kick, donkey kick, roll-ups, SShop
THE THANG: block exercize around the circle followed by a short lap; first back leads 10 merkins. Lather, Rinse, Repeat. MARY: LBCs, can-opener, plank saw
ANNOUNCEMENTS: Welcome @Commish!
Dads Camp, Bonethon
COT: Enjoy the morning.

DATE: 2023-04-19
AO: Farm
Q: Infinity
PAX: Chile, Matthew – Running Man
FNGs: None
COUNT: 3
WarmUp: SSHs, Don Quixotes, Beet Pickers, WMHs, World’s Greatest Stretch, Michael Phelps, and mosey.

The Thang: Posture HIIT w/o equipment
3 Rounds of the following exercises.
– 16 Jump squats
– 21 sec Wall Sit w/Goal Post Arms
– 16 Reverse Merkins IC
– 12 T-Claps IC
– 12 Moroccan Nightclubs IC
– 16 Bonnie Blairs
– 3 minutes Standing Cherry Pickers

10 CDDs IC
Superman Hold
Up-Dog Stretch
10 Bird Dogs IC

Mary: Hollow Body Sit-ups, Side Crunches, Flutter Kicks, LBACs, Nolan Ryans, and J-Lo’s.

Announcements: Road clean-up this Saturday at 0730.

CoT: Forgive others. Not for them, but for yourself. Holding grudges hurts you, not them. Jesus Christ taught us to forgive all men for this reason.

DATE: 2023-04-18
AO: General
Q: 2 percent
PAX: Lazlo, Primanti, Fairweather, Toolbox, Moneyball, Traveler, SubPrime FNGs: None
COUNT: 8
WARMUP: SSH, Imperial Walkers. Hill Billy’s,
Arm Circles, Moroccan Nightclubs, Michael Phelps, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, Worlds Greatest Stretch

THE THANG: Ring of Fire w/ each PAX taking turns on the pull up bar. 1 round max reps. Remaining PAX in the ring alternated between high plank and Catalina Wine Mixers.

3 rounds of the following:
10 Merkins
20 Dips
30 Squats
40 Lunges
50 LBC’s
60 second wall sit

Bleachers – 10 rounds

MARY: The Gyrator, Flutter Kicks, Nolan Ryan’s

ANNOUNCEMENTS: 5/20 Bone-A-Thon, 5/29 Murph, 6/2 Dads Camp

COT: YHC shared a recent story about his youngest 2.0, who happens to be a rookie travel soccer player, and her inability to recover from an injury she sustained at home while playing in the yard. The bug bites were so bad she voluntarily held herself out of 1/2 of the Monday skills session. We addressed the issue and revisited the impact her decision may have had on her status with the team but also the coaching staff.

Like Robin Ventura, she probably regrets her decision.

And no, we haven’t shown her the video clip yet.

DATE: 2023-04-17
AO: Farm
Q: Matthew – Running Man
PAX: Gekko (Keith Capp), Sparky, Infinity
FNGs: None
COUNT: 4
WARMUP
Itty bitty arm circles
beet pickers
Surrenders
Michael Phelps
Calf raises

THE THANG
Tabata
Cherry pickers
Dips
Squats
Mosey around the field
Crunchy frogs
Squat jumps
Hand release, release merkins or commandos

MARY:
None

ANNOUNCEMENTS:
Road pick up 4/22 0730

COT:
“If your teacher, coach, or mentor believes you can do something, you’re more likely to do it.” Be a mentor!