Location: Gridlock
Date: 2020-08-22
Weather: Partly cloudy, light rain on and off
Q: Muck
PAX: 9 – Radio, Toto, 49er, Possum, Axeman, Sous Vide, Yanni, Incognito, Muck
Warm-O-Rama
Introduction and disclaimer
– Cross feet, bend and hang (switch)
– Runners stretch, side to side
– Quad pulls, side to side
– Michael Phelps
– Tricep pull, behind head, side to side
– Small and BIG circles forward
– Small and BIG circles reverse
– Abe Vigodas, 10 OYO
Tha Thang
We mosey’d to the basketball courts, where the Q had placed cones 15 minutes before. They were gone. No worries… Sous Vide was kind enough to replace them after the beatdown. Onward!
Today was Field of Dreams. In teams of two,, the PAX took a base and completed AMRAP exercises there until relieved.. Once the team at Home completed 10 burpees, all the runners would advance. When the last team completed their burpees, we ran around the outer perimeter of both courts. In between rounds, there was a little motivational teaching.
1st Base (AMRAP exercises)
– 1st round: LBC’s
– 2nd round: Lunges, with twist
– 3rd round: Plank Jacks
– 4th round: Squats
2nd Base (AMRAP exercises)
– 1st round: American Hammers
– 2nd round: Cross crunches (elbows to opposite knees)
– 3rd round: Mercans
– 4th round: Side straddle hops
3rd Base (AMRAP exercises)
– 1st round: Dips
– 2nd round: Incline mercans
– 3rd round: Jump rope
– 4th round: Dips
There was enough time to go through each round twice.
The SOUL of a Team by Tony Dungy is a book the Q just read and highly recommends. Here is Tony’s prescription for a successful team, using the letters in SOUL:
S is for Selflessness
O is for Ownership
U is for Unity
L is for Larger Purpose
Will post a summary of these traits and why they are important on the F3 3rd F channel.
Mosey’d back to the flag for COT.
Fellowship afterwards was really good. Everyone decided we’re blessed to be a part of such a great team (F3 Lex).
End in COT