http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png 0 0 ssass http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png ssass2017-09-27 11:07:332017-12-14 13:42:03Timberstone Jr. High
Timberstone Jr. High
Date(s) - 03/14/2018
5:30 am - 6:15 am
Timberstone Jr High
QIC – Poodle
PAX – 17 – Jimmy Dean, Hedgehog, Brita, Cogsworth, Ozzie, Ogre, Mater, Scrooge, Wake, Sipe, Mr. Belding, Mailman, Dollywood, Sideshow, Kitty, Splinter; Bonita (FNG), Poodle
It was a beautiful dry 27 degree morning in the gloom, the Pax were ready to put in some work. We welcomed a FNG, did a review of the F3 Principles and got after it:
-Warm up in cadence with 25 side straddle hops, 20 windmills, Michael Phelps OYO, then mosey over to the track.
“Feel The Burn” Workout consisted of the following:
-We started with QIC reminiscing about the old basketball workouts and attempting to incorporate for the PAX. We started with everyone in 3 rows facing Q, started with some quick feet in a defensive stance, the group did slides to the left and right and also took charges and hit the floor with the attempt to get up as quickly as possible. With nearly 20 years passing since doing this exercise Q remembered it being easier the last time.
After the warm up the PAX performed sets of 10 consisting of balls to the wall with a short jog to perform burpees with total sets of 10 between the two exercises. Hedgehog powered through a bloody nose and I believe still finished before everyone as usual!
The next part of the workout consisted of pax heading up the bleachers in sets up two while the remainder of the group planked. At the end of each set of stairs the PAX performed 10 decline merkins, 10 dips, & 10 incline merkins. We went through this repetition 5 times with the downtime doing American hammers, LBC’s, and more planks.
The PAX worked well together to avoid any issues on the bleachers and powered through the beat down.
We were serenaded by the delightful background music blended with Metallica, Eminem, ACDC, Tupac, rage against the machine………it was suggested to include more 90’s next time and maybe some jock jams.
-Ogre was the 6 and shared this was his 2nd F3 workout and that he was encouraged from last weekend’s CHRP group to join……….we were happy to have him.
-Our new FNG was happy to provide the name El Guapo during name o rama, however the PAX thought that “Bonita” seemed much more fitting. After some reluctance on the name I think Bonita will continue to join in the gloom.
BOM – Prayers for the for our kids to be safe in school, for everyone and their family’s health, and as always for the troops.
Great work this morning boys, I appreciate the opportunity to lead such a strong group