March 10, 2020//Westside High School//AO-The Colosseum //25 degrees//

14 Pax: Toad Stool, Othello, White Claw, Greek Freak, Stella!, Crawl, Bloodshot, The Plague, Safe Ride, Pony Express, Rancid, Samples (Respect!), Tinderfoot, and Folsom.

Q: Folsom

The PAX gathered just outside the track. The mission statement was made, the 5 core principles were stated, the disclaimer was made, and then Coach Folsom arrived to lead the PAX into March Madness.

Warm O’ Rama

  1. Mosey along the side line to the 50 yard line, shuffle across the 50, mosey to the end zone, shuffle along the end zone, mosey back to the 50.
  2. Downward Dog to Werewolf with a foot to hand hammy stretch and a hand in the air
  3. 15 Merkins
  4. High Knees ICx15
  5. Butt Kickers, ICx20
  6. Side, Straddle, Hop ICx 20

The Thang: Basketball Fall Conditioning

Folsom had the PAX count off into 3’s, explained the three stations, and sent the PAX on their merry way. The push was the group doing the Indian run; once the team completed a lap they pushed to station one, who pushed to station two, who then began station three. Rinse and Repeat for 2-4 times.


  1. 3 man weave (20 yd. line and back)
  2. Skyline Drill (2 jumps as high as possible at End Zone, 30, 40, and other End zone)
  3. Indian Run around the track for one lap

The Post-Thang: Don’t get hurt (Folsom and Safe Ride got hurt)

Loose ball drill. Formed the PAX into 2 lines, sent the ball rolling down field, first two chase after it, winner and his line buddies do 5 merkins, loser and his line buddies do 5 Bobby Hurley’s.

MOM: Upper Ab Burn

  1. Big Boys x23
  2. Heel touches ICx23
  3. E2K x23/side
  4. Slow Freddy Mercury’s ICx23


COT: Whether you’re better or the best of other people is outside your control. Whether you’re the best version of yourself? That’s all you. –Daily Stoic

Folsom had the PAX perform 23 reps of each Mary exercise because Michael Jordan was the best ever. Jordan didn’t get to be the best because he cared what other thoughts of him. He got to be the best by constantly pushing himself to be the best version of himself and that’s what F3 is all about. When doing runs, or a set of merkins, it’s not about looking at the guy next to you to see if you’re faster; it’s about pushing yourself as hard as you can so that you get better. It’s you vs. you. The only time you should worry about anyone else is to look for the six.

Aye- Folsom

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