Location: Gridlock
Date: 2019-09-21
Time: 07:00 am
Weather: 68 Degrees, not muggy, nice morning
Q: Incognito
PAX: 21 – Incognito, Shag, Kisses, Zebra, Roadtrip, Stapler, Ronaldo, Oshag, Mr. Hand, Sous Vide, Radio, Yanni, Magnolia , 49er, Axeman, Candy Land (FNG), Hertz, My Boy Blue, Abacus (FNG), Cartwheel (FNG), Ollie
Warm-O-Rama
A rough start: PAX was up in arms. Some had heard we were doing a soccer themed WO; the rest reacted to seeing me holding a soccer ball.
“ARE YOU TRYING TO TURN US INTO A BUNCH OF SISSIES!”
I calmed everyone down to assure them I was doing no such thing.
Standard disclaimer plus additional disclaimer to not take anything YHC says seriously, then quickly went over the 5 principles of F3
Even though soccer doesn’t require a warmup (because it’s so easy) we did one anyway.
Name-O-Rama while holding Al Gore; everyone standup then back into squat after each name called
Abe Vgoda IC, Copperhead Squat IC, Hillbillies IC, SSH IC
Did a Prayer Stance squat to stretch out the legs a bit more
Copperhead Squat Jumps IC
10 Jack-in-the-Box Jump Knee Tucks OYO
Moseyed over to Basketball Courts
10 Left-Leg Finkle Swings IC
10 Right-Leg Finkle Swings IC
The purpose of the Finkle Swings was a Mr. Miyagi style training to teach the way to most accurately kick a soccer ball
10 Jack-in-the-Box Jump Knee Tucks OYO
Moseyed up to the football fields
Tha Thang
Went over a quick tutorial on kicking styles and the advantages of facing off against an opponent who kicks with the same foot as you. The way to overcome this is by being a Switch Kicker (one who can kick with either leg). Switch Kickers are not common in Soccer because people with enough dexterity to utilize both legs typically elect to play a real sport.
Also wanted to prepare PAX to be able to do one of the more basic soccer moves: a bicycle kick.
To train for all of this we did a Dora 1-2-3 as partners (groups of two)
100 Lunges
200 Bicycle Crunches (PAX could elect to do a Balanced Bicycle Crunch, Standard Bicycles, or Laying Down Bicycle)
300 Air Squats
While one partner did the exercise another moseyed to some cones that were setup. At first cone do one burpee, at second cone do 5 merkins, then come back stopping again at first cone to do one burpee. Next stop was back at the start, partners switch. Repeato until done.
Next was to teach PAX a technique for handling one of the many girly things that happens in soccer all the time, when two opposing players are fighting over a ball (picture the way two little girls swat at each other with their puny little arms…only using their legs instead). The best recourse is to lift your opponent fireman’s carry style, thus freeing your feet to kick the ball at will.
We partnered up again, each with someone roughly their same size.
Fireman carry across the field, then do 10 Power Merkins (both PAX members doing a Merkin where one has his feet on the other’s back).
PAX switch roles and come back doing the same.
We did this a total of 2 times.
10 Jack-in-the-Box Jump Knee Tucks OYO
Now it’s time to play soccer. We divided into two teams.
One team Bear Crawled, the other Crabwalked. Everytime someone scored we switched the team that Bear Crawled vs. Crabwalking.
As you would naturally conclude, my team won 2-1…which is a pretty high scoring soccer game! Good job everyone!
Had some extra time for a couple more things.
3-level on command Merkins: I called out Bottom Floor, Middle Floor, and Top Floor randomly and PAX held a Plank at the level called (Bottom Floor was the bottom of a Merkin, Top Floor was the top of a Merkin…you get it).
10 Jack-in-the-Box Jump Knee Tucks OYO
Moseyed back to the flag for closing.
Name-O-Rama
A quick devo focusing on servant-hood and humility towards our Maker.
Prayer concerns and announcements.
Then our all-important closing to lift up those concerns.
End in COT