November 12, 2022//Gene Leahy Mall//AO- The Canyon (7 a.m.)//19 cold degrees//

14 Pax: Canadian Bacon (Respect, Respect), Z Bo, Black Flag, Synard, Capone, Cyclone (Respect, Respect), Rancid, Betamax, Gunner (Respect), Joe Buck, Sputnik, Snow Bird, FDIC, Folsom.

Q: Folsom

Warm O’ Rama (15 minutes)

  1. Chain  Run around the field for 5 minutes
  2. Don Quixote’s ICx10
  3. Tappy Taps, ICx10
  4. Imperial Walkers, ICx10
  5. Sobriety Style Sun Gods both ways, ICx10
  6. LL Cool J ICx7

The Pre-Thang True Tabata (10 minutes) Dr. Tabata discovered that a quick burst of high intensity output, followed up with a short recovery led to greater cardiovascular strength then long, steady rate cardio like jogging. He found that 20 seconds of maximin effort, followed by 10 seconds of rest, done 8 times for a total of 4 minutes was the optimum time for improvement. Folsom led the PAX in the following exercises for 4 minutes, gave them a short rest and then repeated that for good measure. The PAX found that it got us warmed up as many layers were shed during the 8 minutes.

  • Bobby Hurley
  • Groiner
  • Apollo Ohno
  • Burpee
  • Jump Tuck
  • Mt. Climers
  • Squat Jump
  • Burpee

The Thang: BOOBS (25 minutes) Folsom had the PAX pair up. While one partner worked to complete the exercises below, the other partner ran to climb over the playground bridge and back. Once the partners completed the designated number of reps they could move on to the next exercise. A few of the PAX made it to squats before Omaha was called. Why BOOBS? Because Friday was super cold, and Folsom saw a naked lady statute during the Woodshed and the Boobs made him feel warmer.

  • 50 Burpees
  • 100 Oh Yeahs
  • 150 Outlaws
  • 200 Boat/Canoe
  • 250 Squats

6 MoM (6 Minutes) Because we didn’t get enough abs during the Thang.


COT: I read a passage from James Naismith, the inventor of basketball and compared his thoughts on the game he created to F3. “Games are instinctive, and intended to develop the individual for the business of life… The sports of early times developed brute strength and physical endurance, but neither of these is necessary for thew college man after his graduation. But there are many factors that can be developed that would make him a better man and a better citizen. The attributes that are demanded in the life of the twentieth century ar initiative, activity, quick judgement, adaptability to conditions, self-control, perseverance, and concentration. These are the attributes developed by basket ball.” And by F3, I argue.  

Aye- Folsom

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