Site icon F3 Lehigh Valley

07/13/2023 - Trojan - Summer Games

Conditions:  dry and low 70’s

Early Bird Special-  2 for a not so early Early Bird Special

Start promptly at 5:30 with disclaimer accepted by all.

2 did a 0.0, 4 for the beatdown

Warm-up:

The THANG:

Summer Games using 3 different sport fields

Mosey to the Basketball court!

Thang 1: 5 rounds of differing variations of “hard” chargers (aka suicides). Start at base line, run, touch a line, and turn around. Touch points are foul line, half court, opposite foul line, and opposite baseline

Round 1-  sprints/run

Round 2- run with 10 SSH at each turn around point.

Round 3- run with 10 Bobby hurleys at each turn around point.

Round 4- Nur with 10 Peter Parkers/Parker Peters at each turn around point.

Round 5- Nur with 10 Squats at each turn around point.

Thang 2: Q learned a new ab exercise, at least new to him.  Excited to share.  Simple baseball.  A travel to each base and 10 exercises at the base before traveling to the next base.  4 bases= 40 exercises.

Round 1=  Travel is Bear Crawl and 10 Captain Thors (combo move,  Big Boy/WW1 sit-up into a 4 count American Hammer) at each base

Round 2=  Travel is Crab Walk and 10 V-ups at each base.

The baseball field was less dirt and more rocks, sand, and gravel.  The Q did not have it planned that way necessarily, but the condition of the field really distracted the PAX from the difficulty of the exercises.

Thang 3:  Frisbee Volleyball.  Simple idea but allot of burpees.   PAX split up into 2 teams ( 2v2) we found a suitable basketball court.   The idea is like volleyball if the frisbee lands in bounds and in your opponent’s side your opponent does 2 burpees each.  If your opponent catches the frisbee or it lands out of bounds you and your teammate do 2 burpees.

Next time the Q will have to bring a striped shirt, whistle, and flags.

No time for Mary

COT, Count Off, Name O-Rama, announcements, prayer, and picture.

 

 

 

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