Try new things through Challenging and Leading

Posted on Posted in Backblasts
  • When: 08/08/2020
  • QIC: Wasted
  • The PAX: Left Turn, Dollar Bill, Sofa, Gizzard, Bloomer, GNC, GI Joe, Twig, Terminator, Full Monty, Sheeran

Wasted welcomed 11 other HIM’s to F3, a free, volunteer peer-led workout, as a non-professional and having no knowledge of any injuries or fitness considerations, so it was each individuals responsibility to please excercise safe and modify as necessary.

Message:
Today’s Message – to get out of any rut, we need to be ready to try new things through challenging ourselves and leading others.  If this covid pandemic has taught us anything, it is to be ready for a challenge, ready for change and be ready for the unknown, so good to try new things and challenge, inspire, and lead each other!

Warm-up:  DROM’s  (Dynamic Rangle of Motion) and Skip Drills

DROM’s – 6 reps each, count of 4,   (on leg being excercised , dorsi flex foot, foot never touch ground on all)

  • 90 degree knee lift (AB movement)
  • 90 degree knee lift internal/external hip rotation
  • straight leg abduction / adduction
  • straight leg back (triple extension) (do not lean forward)
  • bent knee butt kicks  (do not lean forward, hold leg as far back as possible)
  • 90 degree hip hike  (like sitting on tar bar stool)
  • Arms above head / shulder blades
  • Arms crossover / chest
  • 90 degree elbow bend/rotators
  • Rotate head L/R, hands at sides
  • Ear to shoulder, opposite hand reach

Skip Drills:

  • March Skip
  • Butt kick skip
  • Ankle flip skip
  • Pepi Le Pews
  • Skip & Kick (AB)
  • Paw Skip (ABC)
  • Walking Paw Back (ABC)
  • Quick Foot Paw Back

The Thang:   Mosey to back field, pause for Tuck Jumps or F3 Bobby Hurleys, 3 sets of 6 reps.

Plyometics and Explosion excercises (control body, spend least amount of time on ground, with good form):

  • merkin exploders – as much as possible in 15 secs, whole body off ground and land soft and back up in air as soon as possible
  • forward jumps on 1 foot, 2 forward jumps, 1 backward
  • mountain climber exploders – as many as possible for 15 secs, jump in air in mountain climber position while switching arm and leg as fast as possible
  • sideway jumps on 1 foot, 2 lateral, 1 back
  • bounding  (not a skip, this is a run, try to cover as much distance as possible with each step and get hang time)
  • merkin exploders – as much as possible in 15 secs, whole body off ground and land soft and back up in air as soon as possible
  • high knee run
  • carioca
  • mountain climber exploders – as many as possible for 15 secs, jump in air in mountain climber position while switching arm and leg as fast as possible
  • mosey to cones and back

Slow mosey back to flag

Hula Hoop Fun – while moseying back to flag, hula hoop drill was used for extra credit and I think Terminator beat Dollar Bill for reps in and out of the hoop as the hopp rolled down the pavement with 9 or 10!  Nice work!

COT:
CountORama
NameORama
Announcements – 9/12 event, run with Hat Trick, Ruck, or meet at Mickler Beach for short workout and some running with HT….then Good Beer Store Grand Opening by F3 Schlitz
Prayer requests – IR for Bada Bing & recovery for McDreamy and for patience, empathy, and understanding in today’s crazy world!

Christian Prayer:  Our Father

Pledge of Allegiance

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