http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png 0 0 Joe LeBlanc http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png Joe LeBlanc2018-08-15 10:13:222018-08-15 14:36:44Scott High School (The Dawg House)
Scott High School (The Dawg House)
Date(s) - 11/15/2018
5:30 am - 6:15 am
Scott High School
Park in the parking lot behind the school.
11/15/18 – The Dawg House – There’s still time…..
Q – Gap
PAX – Mailman, Modell, Sea Biscuit, Rocco, Wolfgang, Scrooge, Usain
Opening – Brief rundown of F3 purpose, principles and agenda. Warmup with a run to the front of school meeting at the bell.
The Thang –
Repeating some of the various settings on the AO from previous workouts, the PAX started at the bell. We began with 10 burpees then ran to the corner and down the steps where we completed 20 burpees. We then ran to the opposite corner and competed 20 more burpees and returned to the bell. PAX then ran to the back parking lot for next workout.
Starting at the lamp pole, the PAX bear-crawled to the next lamp pole and completed 30 LBCs and bear-crawled to the next lamp pole and completed 30 more LBCs. Once completed, PAX bear-crawled back to the original lamp pole. We then moseyed to the stairs.
At the stars, PAX paired up to complete next workout. Partner one performed prisoners while partner two performed high-knees up stairs to landing and then did 10 squats. Moved to the opposite landing and performed 10 more squats and returned to partner for his turn. Workout continued until both partners performed landing workout 2 times. Moseyed to the bleachers.
At the bleachers, PAX performed 30 dips in cadence and then moseyed to the field.
Starting at the goal line, PAX had to perform lunges or squat twists to the 5-yard line where they completed 5 merkins. Then moved to the 10-yard line to complete 10 American Hammers. Continued lunging/squat-twist between 5 yards and alternating with corresponding number of merkins on odds and American Hammers on evens. Once at the 50-yard line, PAX lunged or squat twist to the opposite goal line. Moseyed back to the flag on completion.
COT – Prayers of comfort and healing for those suffering from cancer and illness. Support and peace for those dealing with loss. Prayers for the men and women of the military and first responders that give us the freedoms we so greatly appreciate.