November 16, 2020

Ballers

THE SCENE:

36, surprisingly cold, grass was wet so stayed off of it instead of using field

F3 WELCOME & DISCLAIMER

Welcomed everyone, gave everyone a verbal release form so they couldn’t sue me or F3, except for @HobbyLobby who remained in his vehicle to avoid the Motivator’s

WARM-O-RAMA:

Motivator (Countdown from 5)

Daisy Picker (10x)

Dancing bears (10x)

Abe Vigoda (10x)

Imperial Walkers (10x)

Mosey to football/soccer field

THA-THANG: 

1ST AND 10 (essentially another way to do 11’s)

Run to 10 yard line

10 yard line: 1 burpee, 10 hand release merkins

Sprint to 100 yard marker, recover jog back to 20

20 yard line: 2 burpees, 9 hand release merkins

Sprint to 100 yard marker, recover jog back to 30

30 yard line: 3 burpees, 8 hand release merkins

Sprint to 100 yard marker, recover jog back to 40

40 yard line: 4 burpees, 7 hand release merkins

Sprint to 100 yard marker, recover jog back to 50

50 yard line: 5 burpees, 6 hand release merkins

Sprint to 100 yard marker, recover jog back to 60

60 yard line: 6 burpees, 5 hand release merkins

Sprint to 100 yard marker, recover jog back to 70

70 yard line: 7 burpees, 4 hand release merkins

Sprint to 100 yard marker, recover jog back to 80

80 yard line: 8 burpees, 3 hand release merkins

Sprint to 100 yard marker, recover jog back to 90

90 yard line: 9 burpees, 2 hand release merkins

Sprint to 100 yard marker

100 yard line: 10 burpees, 1 hand release merkins

Recover (Flutter Kick until all in)

 

30 second count

Mosey to basketball court

 

HORSE

Hatching Butterfly-10x

(Situp with hands raised above head and feet in position as if doing the butterfly stretch)

Ladder Run

 

One Calls-20x

(8 count merkin that includes Hand Release at the bottom and Floyd Mayweather at the top -punch across body past opposite arm; this forces PAX to go all the way down and up on Merkin)

Ladder Run 

Rocky Balboa-30x (2 is one)

Ladder Run

 

Starjacks-40x

(if a squat jump and a side-straddle hop had a baby)

Ladder Run 

 

Everest- down and back, approx. 50yards

(lunge step right leg, squat, lunge step left leg, squat… until you arrive at your destination; supposed to be done on a steep hill but modified for practical purposes)

Ladder Run

 

Mosey back to Start X

 

MARY:

Annie’s (15x)

Alternating Heel Taps (20x)

Low Plank (1 minute)

COUNT-OFF & NAME-O-RAMA:
5; Hobby Lobby, Paper Cut, Hot-n-Ready (AOQ), Captain Obvious, Black Diamond (QIC)

CIRCLE OF TRUST/BOM:

(sorry if this is preachy; deal with it, I am a youth pastor and it has helped me)

“God is my Rock and my salvation. He is my fortress, I will not be shaken.” Psalm 62:2

This is a verse that has really helped me have peace and strength during these crazy times.

I grew up going to church but always thought following God was not doing bad things and going to church; great things but limited.

I often saw God like many others surveyed often see God:

  1.  a traffic cop, just waiting to catch me doing something wrong
  2. a high school principal who I only interacted with when I had messed up
  3. a busy CEO that is detached and too important to deal with my trivial problems.

The Bible tends to describe God much differently: as a Father, a shepherd, a refuge, a Rock.

In other words, God is someone I can turn to and count on. He is constant.

He is my Rock.

 

MOLESKIN:
-tried to do some exercises I hadn’t seen before; good to try some new things and be out of my comfort zone

-5 was really too few for Motivators; wish I had started with 6 or 7 to knock the chill completely out of my body

-Paper Cut is a beast, helped the Six finish 1st and 10, and helped me run ladders faster than I thought I could.

-was hoping to have a Baseball element and do a modified 7 of Diamonds on the Baseball field but ran out of time

ANNOUNCEMENTS:
-pray for Captain Obvious’s brother and his family; for protection as his brother may have Covid and his wife is high risk due to brain surgeries in recent years

-log 75 HRM during bootcamp

QIC:
Black Diamond
Workout Date:
11-16-2020