Agility and Conditioning – Rocket Launcher’s VQ

THE SCENE: Almost 60 degrees – just warm enough to push us on the first decision of the day:  short sleeve or long sleeve for the post.  Light rain on/off throughout- which to my knowledge was unforecasted.
F3 WELCOME & DISCLAIMER:

Completed.

WARM-O-RAMA:
SSH x 25, IC

Daisy Pickers x 15, IC

Abe Vigoda x 15, IC

Up/Downs with high knees x 5, IC

THA-THANG:
With warm up complete, and our hamstrings properly stretched, we mosey’d over to the parking lot for our first sports-related training session:  SOCCER.  Sadly, no one brought Capri Suns or orange slices for half-time.  After partnering up, here’s what we did:

• While one partner did Hurpees, the other did 10 yards of fast-feet toe-taps down a parking space line followed by a 15-yard sprint.  Jogging back, they switched with their partner.  Rinse/repeat for 3 min.
• Quick 20-count for some rest
• Next exercise – while one partner did BBSUs, the other did 10 yard shuttle run followed by a 15-yard sprint.  Jogging back, they switched with their partner.  Rinse/repeat for 3 min.
• Quick 30-count for some rest
• Next exercise:  Ronaldo.  With a modified soccer field outlined with cones, we partnered up and did a series of sprints and jogs from cone-cone in a seemingly chaotic fashion for 3 min.  We could definitely tell which PAX were familiar with a soccer field and which weren’t.

From here we mosey’d over to the tennis courts for our second sports-related training session:  you guessed it, TENNIS.  Courts were a little slick after the rain.  Again, partnering up, here’s what we did:

• Exercise:  Ball Boy.  We lined up on the side court along the doubles-line and while one partner did Merkins, the other did a 10-count (1 is 1) Mountain Climber and finished with a sprint across 2 courts.  Jogging back, they switched with their partner.  Rinse/repeat for 3 min.  Although we might have gone over 4 minutes as my watch was paused!
• Next Exercise:  Pete Sampras.  We lined up on the back of the court by the fence and while one partner did jump squats, the other did a 3-rung ladder sprint with a back-pedal:  sprint to baseline and back-pedal to fence, then sprint to service area line and back-pedal to fence, and finally sprint to the net and back-pedal to fence.  Switching with our partner, we did a quick rinse/repeat for 3 min.

From here we mosey’d over to the baseball diamond near startex for our third sports-related session:  in honor of opening day the day prior, BASEBALL.  Again, partnering up, here’s what we did:

• Exercise:  Hank Aaron with a modified Charlie Hustle.  We hovered around home-plate and while one partner did LBC’s, the other sprinted from home to first base and jogged around the rest of the bases back to home.  Partners switched and they did the same.  Partners switched again and this time we sprinted from home to second base, then jogged the rest.  Rinse/repeat until both PAX finished with a full sprint around all the bases.

MARY:
Flutter kicks x 12 (voice accidentally inflected on 12 while trying to catch breath, so we naturally halted)

Freddie Mercury x 20

COUNT-OFF & NAME-O-RAMA
19 PAX and 1 FNG (Leaf Blower)

CIRCLE OF TRUST/BOM:

Provided some perspective on sports and the impact of those on my life, family, relationships, etc.  As a sports-themed workout, it’s interesting to see key sports figures and expression of their faith – giving all the glory to God for their abilities.  Athletes all over the world use their God-given abilities and give Him the glory.  Football players like Tebow that started a movement in Denver by getting down on one knee, athletes like Steph Curry or Russel Wilson – who are open about their faith.  Curry has his favorite verse on his shoe:  Philippians 4:13 – I can do all things through Christ who strengthens me.  In whatever you do, give God all the glory.  Work, family, athletics, parenting, etc.  God has a plan for us all – so don’t spend our time worrying, instead spend our time giving Him the glory.

MOLESKIN:
Thoughts and prayers and focus on lifting up Motel 6’s frat brother, Randy.

ANNOUNCEMENTS:
Need more PAX for the Crucible tomorrow!