Football Practice – 11/18/20 Stingray

AO: STINGRAY

CONDITIONS: FOOTBALL WEATHER – 39 and Misty

PAX: 12 – Picasso, Jagger, EOM, Undertaker, Joints, Sock Puppet, GTA, 10-Count, OP, Sparky, BabyBack, HumpDay

QIC: HUMPDAY

The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

  • Workouts are always free
  • Are open to all men
  • Held outdoors (or Virtual during a pandemic), rain or shine, heat or cold
  • Lead by men who participate in the workout in a rotating fashion, with no training or certification needed. 
  • End with a COT

WARMORAMA

Approx 5min

SSH – 20

Pebble Pickers – 10

Moroccan Night clubs – 10

SSH – 20

THE THANG

Mosey to the Football Field 

ANYONE CAN SAY HIT AT ANY TIME AND WE HIT THE DECK

Approx 5 min

  • Up/Downs – around the circle, feet chopping. When it gets to you, choose up or down.

Approx 9min

Line up

  • line up on 1 yard line. Everyone begins exercise rotating through the following:

Squats 

Plank ups

LBCs

Merkins

  • Starting from the right, PAX runs to the 40 yard line, center of Field, burpee, run back.

Go down the line and back. 

Approx 8min

  • Stay in line. Bear crawl every 5 yards. Once you hit 5 yards, go down the line and Pax calls out LEFT or RIGHT. Depending on what’s called, monkey roll to that side and then bear crawl 5 yards. Go through the entire line once then lunge back to goal line. 

Approx 7 min

  • Stay in line. Everyone does Heismans, Pax Duck walks 5 yards and broad jumps back, gets back in line and continues heismans and continue through group. 
  • 5x 40 yard sprints with a burpee after each rep

Approx 7-8 min

Cone drills:

5 merkins before each – continue to rotate 

A: Diagonal Cone Zig/Zag – “Running back drill”

B: Agility Cones – Front/Backpedal/Shuffle/Shuffle/Sprint

COT: 

F3 shirts – Go get them!

OP Selling his house – Go Buy it!

#Tobytalk tomorrow – Go to Picasso’s Palace!

Sparky – F3 Cape Fear Advisory Meeting coming up – Go to it! 

SMACK TALK!

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