• When: 2021-03-11
  • QIC: Papagiorgio
  • The PAX: Columbo (R), Handlebar (Man bun), Dropped Call (Tropical), Lizard Man (w/ Dune Buggy), King James (#Kotters), Recyclops (Destroy), Papagiorgio (sp?)


#Herd Plyo and Bricks

Spring weather is creeping back slowly, can’t wait for some summer time F3 workouts. We got warmed up quick this morning starting with some plyometrics and visited an old friend for some small brick work.

Good to meet King James this morning back out after hiatus working at Oliver Gospel and Columbia PD. #Kotters

Conditions: 46, dark out there

1 minute Warning

Disclaimer; Papagiorgio, NOT a professional, modify as necessary. YOU v YOU

Prayer – safety, injury protection, brotherhood

COP

  • SSH x 10 IC
  • LBAC x 10 IC(hold ’em up) For/Rev
  • Overhead Clap x 10IC
  • Mercans x 10 OYO
  • Shoulder Tap’s x 10IC
  • Imperial Walkers x 10IC
  • Slo Mo Squats x 10IC
  • Downward Facing Dog, Calf’s x 10OYO
  • Dirty Birds
  • Worlds Greatest Stretch

The Thang

Lil’ Plyometrics – 20 reps each to begin boot camp and 5 reps to finish

  • Curb hops: land in squat position
  • Freddy Mercury Bicycle Abs
  • Jump squats
  • LBC
  • Heel-ups: kick feet back to glutes
  • Single line jump 
  • American Hammer
  • Starfish
  • plank jacks
  • Knee ups – jump up both knees to chest

Dirty McDeuce (4 sets of 3 exercises, all  12 reps, run parking 1/4 loop after each)

  • Mercans / Mountain  Climber / LBC
  • Wide arm Mercans / Plank Jack / Flutters
  • Incline Mercans / Russian Twist / LBC
  • Decline Mercans (Dercans) / Mountain Climber / Russian Twist

Small Brick Work

  • Lateral Raises x 10 IC
  • Curls for the Girls x 10 IC
  • Front Raise x 10 IC
  • Colt 45 OYO
  • Lawnmower x 10 IC
  • Butterfly x 10 IC
  • 1 arm Shoulder Press x 15IC
  • Locomotives for time
  • Seal Squats x 10OYO
  • Dirty Birds x 10IC

6 MoM: 6 minutes of Mary for the last few minutes

  • Power Rolls
  • Flutter kicks 
  • Dead Cockroach 
  • BBSU 
  • Ray Charles

COT (Circle of Trust) @Shovel Flag

  • Count-O-Rama
  • Name-O-Rama
  • Announcements:
    • 3/13 Cottonmouth
    • 3/13 @F3Jumanji (Alter Boy Q)
    • 3/16 Jumanji Converge @F3Crypt 0515 (River Bluff HS)
  • Prayer Request/Praise: Praise: King James: Job situation, Prayers: Pax that are sick

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