Date: 2026-03-21
AO: The Sandlot
Q: Pepco ,
PAX: Deliverance, The Tulip, Rim Fire, Cager, Pepco, Mogul, George FNGs: 1 George
COUNT: 7
March Madness – the Q led the PAX through a series of movements with a basketball and march madness theme.
WARMUP:
sweet 16 reps SSH; elite 8 reps of IW, HB, LBACs, Windmills, WMH, Cherry pickers; down dog, worlds greatest, cobra kai
THE THANG:
Started with a practice
Ricky Bobby to the Hill
Dora Hill workout –
Bobby Hurleys (32) – go Duke!
Merkins (64)
Calf raises (128)
Mosey up the stairs back to the turf field
Did a line drill combined with a pyramid
1 blockee -> rifle carry to 25 and back
1 blockee, 4 coupon squat -> rifle carry to the 50 and back
1 blockee, 4 coupon squats, 8 coupon press -> farmer carry to the opposite 25 and back
1 blockee, 4 coupon squats, 8 coupon press, 16 curls, -> rifle carry to the opposite endline and back
Four corners offensive
Ran to corner 1 – 64 mountain climbers
Ran to corner 2 – 64 one leg calf raises
Ran to corner 3 – 32 step ups
Ran to corner 4 – 16 squats
The Game
PAX divided into two teams for a free throw challenge – first team to make 5 total free throws wins. On every miss, the team does 3 burpees. Cager, The Tulip and Deliverance won 5-0.
Then we played a quick game of 3 on 3 where the same team won.
MARY: 32 LBCs
ANNOUNCEMENTS: Murph, boneathon, convergence – check the channel
COT:
Reflecting on his birthday and the past year, the Q shared the importance of 2F Fellowship, including how grateful he is for friends who encourage him. As iron sharpens iron, so one man sharpens another.
F3 The Capital 