Full Court Beatdown

AO: Norseman

When: 03/20/2025

QIC: Tumbleweed

PAX (15): Callahan, Cam's, Chapter 11, Ha-ha, Hitchcock, Matlock, muTTon, Oshkosh, Plumb Bob, Shortcake, Smoker, TO, TP, Tumbleweed, Untouchable

Preamble:

Standard Stuff but also reiterating the mission of F3.

Warm-O-Rama:

It looked like it was going to be a rainy, windy, and getting colder morning so we stayed under the pavilion for the warm-o-rama.

SSH

Weedpickers

Hillbillies

Arm Circles

Willie Mays Hayes

The Thang:

In honor of the first day of March Madness, today’s beatdown had a basketball theme.  Thankfully the rain ended and off we went.

Basketball players need to have a unique blend of endurance, quickness, and power.  That was the intent today.

First Half

  • Full Court Press 
    1.  Endurance Run with a zone 2 run loop through near the arena then the back trail to the pavilion at which point were instructed to grab coupons and head to the field.
    2. Quickness – Three rounds of:
      1. Suicides – End Line, Goal Line, 15 yd line, 30 yd line
      2. Side Slides – 30 yd line and back
      3. Bernie Sanders – 30 yd line and back
    3. Paint Work (Lower Body)
      1. Jump Squats 15 reps
      2. Walking Lunges – 10 yd line and back
      3. Deadlift – 15 reps
      4. Step Ups – 15 reps per leg

Halftime

  • 10 count rest

Second Half 

  •  Ball Control (Upper Body)
    1. Merkins – 15 reps
    2. LBCs – 25 reps
    3. Shoulder Press – 15 reps
    4. Dips – 15 reps
    5. Bent Rows – 15 reps
  • Coach’s Wrap Up – coach always like to do add one more thing when you thought practice was over.
    1. Sprint to the 50 yd line and mosey back.  
    2. Return coupons and back to the flag
  • Quick set of flutter kicks to end it

COT:

Spring Convergence and Halpha Day coming in May.  Details to follow.

Cross Ruck coming on Good Friday (4/18).  Starts at 5am at Alpharetta Methodist Youth Center.  More details to come.

F3 Trinity – we welcome all. 5:30am Wednesdays @ Dunkin on Main St.

Prayers:

Family of Untouchable’s coworker who passed recently.  Safe travels for him to Memphis for service tomorrow.

Hitchcock’s son Asher for recovery from bike accident.

TO for getting his heart checked out and medicine is working

Safe travels to Ha-ha for his work conference next week

Smoker’s wife who is having a biopsy today

Praise for Cam’s son recovery from broken wrist.

Praise for successful surgery for Oshkosh’s daughter

And, any others that were not spoken of I missed.

Naked-Man Moleskin:

Thanks for allowing me to serve you all this morning.  Grateful to have this group of guys to get with a couple times a week to get stronger physically and relationally.

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