Schools in sessions- Back to Basics!

AO: Black Widow

When: 2024-08-10

QIC: Turk

PAX (13): Corner Kick, Cox, Darkside, DeLorean, Dinghy, FannyPack, G String, Meatball, Skip-pe, Turbine, Turk, 1

Preamble:

Being that school is back in session, it was time to give the PAX a good basic beatdown to set the tone for the new school year! I know the PAXs like to spread the fun out since last week G String and Smokey Bear were guiding them around last week! The BFH was calling so we had to go there first! YHC rolled in there were a few PR  then with 5 mins until go time, the PAX started to flow in! It was 7 on the dot, gave the disclaimer then we were off to the field for a warm up!  

Warm-O-Rama:

- SSH (Side Straddle Hops) – 12 - Windmills – 12 -Weed pickers 12 - Imperial Walkers – 12 - Arm Circles F & R– 12

The Thang:

  1. Dora bottom of BFH- One PAX performs exercise, other run to top of guard rail!
  • 100 Carolina dry docks
  • 200  Squats
  • 300  LBCs
50 Dips on Guard Rail then...
  • 25 Mountain Climbers Alpha
  • 25 Bonnie Blair’s Alpha
Bunny Hop to manhole
  • 25 Turk Getups- No Hands is the goal
  • 25 Smurf Jacks
Mosey to Top Wait for 6 - Imperial Walkers Mosey to Parking Lot- Top of Ball Fields Grab a coupon 2 Rounds with Lap between
  • 25 Curls
  • 25 Skull Crushers
  • 25 Front Squats
  • 25 Overhead press
Put rock back and plank for 6 Mosey to Pavilion Surprise!! 10 Burpees! Once at Field Steps 1 Round:
  • 25 DIPS
  • 25 Step ups Alpha
  • 25 Diamond Merkins
Mosey  to field One round down field! Pain station at every 1/4 mark
  • 25 Chuck Norris Merkins
  • 25 BBSU
Mid Field fun-Bear crawl circle once and 5 Burpees
  • 25 Bobby hurleys
  • 10 Burpees
Back to mid field for some core work American Hammers Freddie Mercury BOX cutters Slow Flutters Weed pickers L to R and R to L

COT:

Prayer for students, teachers and parents as school has started. Dark Visor and Ready Mix tribute at Perimeter 8/24 @ 6:30 Fannypack 2.0--- continue the good days! Please look over the State of F3 Alpha that False Start put out there and see where we can help elevate this region!    

Naked-Man Moleskin:

Always fun to lead to lead this group! Thankful for this time each week, to push each other and leave a little stronger!

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