Ode to the BBall Court 8/13/2020

Pax: Flying Tomato, Scout, Josey, Poacher, Jeb, Madbum,

QIC: Wrangler

7 pax showed up for a Stronghold #Beatdown and hopefully came away better men.

The Thing:

Warm-up lap in reverse around the block, then straight to the BBall Courts for the following:

  • Good Morning x 10 IC
  • Windmills x 10 IC
  • Arm Circles x 15 IC (MTB at 8)
  • Flapjack Circles x 15 (MTB at 8)
  • Grass Getters x 10 IC

Then went to the brick wall/curb for the following:

  • 3 sets of 5 reps: side jump-side jump- pause (ea. Direction)
  • 3 sets of 6 reps: single leg hop ups (ea. leg)
  • 3 sets of 4 reps: seated box jumps
  • 2 sets of 6 reps: leg drive throughs ( ea. leg)
  • 2 sets of 10 reps: Split leg curb ups (Irish Dancing)

We then moseyed back to the Bball Court for the Main Event: AMARAP x 5 minutes with 90 sec. Rest with a sports ball ( Medicine, BBall, Soccer,Frozen)

  • Round 1 : single arm pushups x 10 each arm , Squats with holding ball straight out x 10 Lunge with a Twist x 10(ea. Leg)
  • Rounds 2: Dual Arm Pushups x 10, Scissor Kick w/ball pass thru x 15, Burpees x 5
  • Round 3: American Hammers x 20, Overhead Press/ball thrusts x 10, Ball Slams x 15
  • Round 4: Alt.Arm push up x 15, Burpee Thrusters x 5, Ball Leg Raises x 10

We then Counted off, and prayers and praises were told( Praise for the birth of Tomato’s Grand Daughter (Sarah Catherine Thomas), Prayers for the start of the School year (Teachers/Students/Parents/School Employees) and continued Prayers for Anthony McCauley and Family for the loss of his wife. Josey led us out in prayer.

Moleskin:

With the recent events that are going on, and the viewing of the Growruck17 Documentary. It reminded me of the importance of the 4 core principles that were preached: Get Right, Live Right, Lead Right, so that you can Leave Right. This is what F3 means to me. It allows me to become a better Person, Husband, Father, Friend, Provider than what I could achieve by myself. Thank you all for continuing to sharpen my Iron, and I hope to do the same for you. Till next time in the Gloom.

https://youtu.be/Wr6IHFH1YzE

Wrangler

 

 

 

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