The World Cup may not be over, but the USA is out, so Smash and I figured it was time for a little football training camp. 20 strong skill players posted for the beatdown.
As promised in the backblast we started with a little fun at 5:27. The pax broke into two lines, one of QB’s and one of WR’s. The WR’s had to run a 10 yard cross route. Each pass caught subtracted 2 Burpees from the workout. 5 passes were caught (We hit on 50%, not bad for 5:27am). Then we headed off.
Warmed up with 2 laps around parking lot, Second lap we yelled at Steinbrenner and his 2.0’s to join us while mixing in high knees, butt kickers, Karaoke R and Karaoke L.
SSH x 20 IC
Merkins x 20 civilian count
IW x 20 IC
Burpees, we started with 25, 5 passes were caught subtracting 10 Burpees, so: 15 Burpees OYO.
Mosey to track
1 laps of Indian runs
followed by Rosalita x 20 IC
Run a lap and do exercises at the corners,
Exercises, 10x of each:
Carolina Dry Docks
Plankorama with Fireman Ed.
Repeato, at fellowship pace to keep the Pax together.
Flutter x 20 IC
Hand it off to Smash:
Mosey to the bleachers for some circuit work:
Dips x 15
Incline Merkins x 15
Squats x 15
Rinse and Repeat
Enter the baseball field for a little Left Right Center.
Run into Left Field for 10 Wide arm Merkins
Run back to home plate
Run into center field for 10 Merkins
Run back to home plate
Run to right field for 10 CDD’s
Run back to Home plate.
Jump Squats, regular squats and jump lunges.
Hustle back to the parking lot for COT
Q checks the watch and we still have 30 seconds, so 11 Rosalita’s IC.
-YHC fulfilled my promise to big top and wore the Lion shirt for my VQ.
-When we started at 5:27 I heard “Does this mean we get out early?”-On the Indian run Big Top sounded off with his trademark whistle…Whoo Whoo trains a com in!
-Dora counting in Spanish on Rosalita was a crowd favorite.
-While we were going through the circuits we noticed two fawns in another field. There was talk of the next exercise being catch and release.
-Bieber and Jeter, Steinbrenner’s 2.1 and 2.3 were killing it out there.
-Lots of refusenik on the jump lunges, thankfully they were cut short when Smash checked his watch.
-Whitesnake, third post, keep going brother!
It was an honor to lead you guys and have my first Q at the site of my first post 3 months ago. , Everyone worked hard and did a great job out there.
Mud Run, Sign up this week. If you have questions hit up Gummy.
F3 Dads this Saturday at Col. Francis Beatty Park. Alf on Q.
F3 Dad’s camp, sign up if interested.