Floyd has been Site-Q at Tobacco Road for ~2 years. As he passes the baton to me I enter gloom today with respect for those who came before me. F3 has become a great resource for me to engage in the 3 F’s and I am honored to meet you all for AM downPAINments.
Anyone ever interested in Guest-Q’ing feel free to shoot me an email/tweet at plaganis@gmail.com/@F3Bones.
THE WARM UP:
Jog over to the Soccer Field, sideline field line-up
Karaoke across and back
High Knees across, High heels back
Lap around the soccer field
Corner 1: SSH x 30 in cadence
Corner 2: Imperial Walker x 30 in cadence
Corner 3: Windmill x 30 in cadence
Corner 4: Merkins x 30 in cadence
THE THANG:
Soccer Legs, Not-Soccer Arms, and Soccer Abs:
Game On: full field suicides
Line up in the goal-mouth/line closest to parking lot
12 and back, 12 Tuck Jumps
18 and back, 18 Merkins
50 and back, 50 WWII’s
18 and back, 18 Tuck Jumps
12 and back, 12 Merkin
Run to Goal line, yell GOOOAAALLLL!!! (yell it like the spanish soccer tv announcers)
1-0, Celebration Lap around the field
WWII’s until the last player finishes Celebration lap.
REPEAT (headed towards the other goal)
12 and back, 12 Tuck Jumps
18 and back, 18 Merkins
50 and back, 50 WWII’s
18 and back, 18 Tuck Jumps
12 and back, 12 Merkins
Run to Goal line, yell GOOOAAALLLL!!! (yell it like the spanish soccer tv announcers)
1-1, Celebration Lap around the field
WWII’s until the last player finishes Celebration lap.
Substitutions: warm-up the bench
Jog over to the bench
Step up/downs x 30 (x 15 each leg) single count cadence
Derkins x 30 single count cadence
Flutter kicks x 15 in cadence, 6 inches 20-Q-countdown
Leg dips x 30 (x 15 each leg) single count cadence
Dips x 30 single count cadence
Dolly x 15 in cadence, 6 inches 20-Sweats-Countdown
Overtime: someone hit the buffalo wild wing OT button
Bear Crawl around the 12-yard box (2x) to protect the goal and force a PK shootout
PK Shootouts and Mary mixer:
Meet at center field
1-2 count-off to split-up into two PK teams
First-off (pairs) call out Ab exercise and race (sprint) from center-field to goal line
GOOOAAALLLL!!! (yell it like the spanish soccer tv announcers)
Half Celebration lap around the field back to center-circle
Next pair takes off for repeato
WWII’s until all Pax return
Just enough time for Boucher to finish us off with x 20 Boxcutters in cadence
COT
MOLESKIN:
Floyd has a patient battling cancer that will likely pass soon. Boucher mentioned another F3 (can’t recall name) brother that is dealing with some medical issues and the importance to get physicals to check you health. A fresh reminder to us all that we should live each moment to the fullest, the next minute/hour/day/month/year could hold something different for us and/or our friends/loved ones. Floyd took us out in prayer.
Beaker (I think that was you) wins the award for the best GOOAAALLL!!! as he exuded authenticity yelling GOOAAALLAAASSSOOO!!!
Still some sore shoulder chatter from The Bull
Only 2 days left to sign up for the Mud Run
It was mentioned that another F3 brother was planning a CSAUP event (similar to The Bull)
