Fitness, Fellowship, Faith

Day: October 2, 2018

F3 Basketball

Better late than never. Yes I’m trying to break the habit of posting late backblasts and not doing a good job of it.

In preparation I decided the PAX at Snoballs would play a game, so I asked my daughter for ideas. She came up with something that involved holding hands, so I moved on. Keep reading.

Warmup: I noticed someone coming in hot, so we started with Monkey Humpers in the latecomer’s direction. Much to my chagrin it was an FNG, and worse, one I had EH’d, and even worse, one of my Belmont Abbey College colleagues. Well I gave him a hearty welcome, explained the five F3 principles, and continued warmup with SSH, Merks, LBC’s

The Thang: We ran to the soccer fields in Martha Rivers and did four corners three times: 10 burpees, sprint, 20 merkins, sprint, 30 LBD’s, sprint, 40 squats, sprint. Rinse/repeat… Rinse/repeat in reverse.

The Game: I call it F3 basketball, and we played it on the soccer field. Divide PAX into two teams (ideally of about 5-8 HIMs). One HIM/team is the goal. That’s right. Not the goalie; the goal. The two goals lie on their backs about 20 yards apart and perform LBC’s continuously. Each team positions itself near the opposite team’s goal and tries to place the ball (volleyball recommended) on their goal’s abdomen. Once the ball is on his abdomen, the goal must control the ball for 3 seconds to score.

Rules: Don’t hurt the goal; your goal or the other team’s goal. This requires attention or you will fall, step on, or otherwise abuse the goal. Run no more than 5 steps without passing the ball. You may catch and pick up the ball with two hands. Otherwise control the ball with one hand. Substituting goals is allowed.

Announcements: not many; all obsolete at this late date

Prayer requests: Gastone’s family at passing of his mother-in-law, Squirt’s wife’s surgery and recovery, Toto’s wife on b’day,

 

Parking Deck Pains

WARM UP:  25 SSH IC, 10 Monkey Humpers IC, 10 Merkins IC, 10 LBCs IC

PLEDGE

THANG:

Mosey to the Parking Deck

10 Merkins run up the ramp for 10 Squats, run up the ramp for 10 LBCs
20 Merkins run up the ramp for 20 Squats, run up the ramp for 20 LBCs
10 Merkins run up the ramp for 10 Squats, run up the ramp for 10 LBCs

5 Burpies

10 Mountain Climbers run up the ramp for 10 Monkey Humpers, run up the ramp for 10 PlankJacks
20 Mountain Climbers run up the ramp for 20 Monkey Humpers, run up the ramp for 20 PlankJacks
10 Mountain Climbers run up the ramp for 10 Monkey Humpers, run up the ramp for 10 PlankJacks

5 Burpies

10 American Hammer run up the ramp for 10 Lunges, run up the ramp for 10 Merkins
20 American Hammer run up the ramp for 20 Lunges, run up the ramp for 20 Merkins
10 American Hammer run up the ramp for 10 Lunges, run up the ramp for 10 Merkins

5 Burpies

Mosey to the Brick Wall for some wall sits and special treats.

In the sitting position, 20 Shoulder Press – IC, 10 Speedbags IC, 10 Speedbags in Reverse IC
Recover
In the sitting position, 20 Shoulder Press – IC, 10 Speedbags IC, 10 Speedbags in Reverse IC

Mosey back to the Pavilion.

Hurricane Hoedown
Flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 7 IC slightly reclined flutterkicks. Move immediately to 7 IC normal flutter kicks. Move immediately to 7 IC LBC Flutter kicks. Rinse and repeat as needed. The real crowd pleaser is to work your way down the cadence ladder 7,6,5…

3 Minutes of MARY

BOOM

COT: Bedpan’s wife, Squirt’s wife, Gastone’s family, Roadie’s brother

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