November 1, 2023
Main stage
Temp feels like 11 degrees
5 # PAX: Bulletproof, Gump, Baby Shoes, urkel, blades of Glory
Intro, welcome F3, Mission Statement, 5 Core, moto, Modify, No FNG’s
Warma A rama on football field.
20 SSH IC
Plank Shoulder Tap IC
Plank jump IC
Windmills
Downdog,
Some other Yoga Stretch
pigeon
Pre Thang!
Stairs!
3 Rounds first time it was just running up and down the stairs.
2nd round was
Run 1st set of stairs
Jump/hop 2nd set of stairs
1 Leg hop (rotate) 3rd set of stairs
With 15 Durkins at the top (each time you made it to the top of stairs)
3rd round same as 2nd round but did 10 burpees at the top of the stiars
New move….
Crabwalk up the stairs. Found this odd and challenging…
Wall Work:
With Millard South still in the playoffs they started practice at 5:50 so modified and went over to the visiting side concessions/restrooms where we did some wall work
30 Count balls to wall
20 IC Australian mt. Climbers
10 IC Chicken
Wall Sit
Wall sit 1 leg then rotate
Wall Sit ups
Wall one leg “oh yeahs”
Then back to Balls to the wall for a 8 IC Australian Mt. Climber and 8 Chicken P….
Omaha….
Made it back to the flags where we discussed announcements. Poker tournament. First Friday lunch, flag pass etc.
Jumped into COT since Q was not used to the weather and wanted to warm up….
COT:
“They’d rather see me die on top of my white horse then watch me fall down. When we reach out and be vulnerable, we get the shit beat out of us. And don’t tell me it’s from the guys and the coaches and the dads. Because the women in my life are harder on me than anyone else… Brenee Brown Quote: