November 18, 2020//Aldrich Elementary School//AO-Top Rope //43 glorious degrees//

14 Pax: Thor, Birdman, Father Time, Wentworth, Skipper, Arm Bar, Wide Right (Wild Rice today), Theraband, Tugboat, Hard Hat, Trench, Tube Socks, Chucky,and Folsom.

Q: Folsom

The PAX gathered ‘round the shovelflags. The mission statement was forgotten, the coach’s whistle was blown, the 5 core principles were stated, the disclaimer was made, and then Coach Folsom explained the 3 F’s of F3 Basketball, Footwork, Free Throws, and Fense (as in Defense). Coach Folsom then lead the PAX into Basketball season. What? You thought Folsom would do a wrestling themed workout? Ha!

Warm O’ Rama

  1. 5 PAX line up across the “court” for line drills
    1. Mosey down and back
    1. High Knees down, Butt Kickers back
    1. Keroke down and back
    1. Power Skip down and back
    1. 80% Sprint down and 100% Sprint back

The Thang: Basketball Fall Conditioning

Folsom had the PAX merge into 3 lines and brought out the basketballs. First drill: 3-man weave. After a practice run, to be sure all PAX could handle the rock, Folsom reduced it down to one ball and had the PAX weaving down and back 3 at a time while the remaining PAX had to repeat the following exercises while waiting their turn: 10 Merkins, 20 Squats, 30 Flutter Kicks IC. The PAX continued the counts as 3 by 3 they cycled through the weave and back to exercises. This continued for 10 minutes. Second drill: Skyline Drill. Sprint down to the basketball hoops, jump to slap the right side of the backboard, shuffle step, jump to slap the left side of the backboard, sprint to the next hoop, repeat slaps, sprint back. While the PAX were patiently waiting their turn, they cycled through the following exercises on repeat: 10 Monkey Humpers, 20 Alternating Shoulder Taps, 30 Cherry Pickers. This too lasted about 10 minutes.

The Post-Thang: Pressure Free Throws

Before Folsom could ask for volunteers, Birdman and Wide Right stepped to the line and demanded the ball. Simple drill, make the shot, no running, miss the shot, everyone runs a down and back. Birdman missed, but at least he led the team in the sprints. Wide Right missed too, TWICE! Several PAX tried but Theraband was the only one to sink the shot and man did he hit a beauty! A perfect swish. What a sound!

MOM: GOAT (23 for Greatest Of All Time, Air Jordan)

  1. E2K x23/side
  2. Big Boys x23
  3. Box Cutters ICx23
  4. American Hammers ICx23

Announcements/Prayers:  Sign up for the Turkey Trot, get a t-shirt and donate money to be given to the 3 elementary schools we spend a lot of time at. Also, F3 Omaha original and Winter is Here shirts are up for pre-order on Prayers for Trench’s mother-in-law and all the other loved ones lost or still fighting cancer. Fuck Cancer!

COT: Folsom could not explain the joy and excitement he felt when placing his whistle around his neck this morning. Folsom has loved coaching since he was a college kid. Folsom had the joy of coaching his own children for several years, but now his daughter only plays soccer (Ugh) and his son has graduated to real coaches. Folsom misses those days of working with the kids, trying to teach them something new and actually learning something from them. If you’re lucky enough to be coaching your kids right now, take the time to soak it in; the time will be up before you know it.

Aye- Folsom

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Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


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