F3 5-11 BlackOps
Q – Iceman
AO: the beach
Q Iceman
Pax: 10 Mcafee, Jitterbug, Nino, Kilo, Nice and Slow, Skid, Swifty,Whiff, Snowman, Iceman
Warmup –
Kinetic court work:
Butt kicks, high knees. Side to side, knee/quad grabs, armcircles, run to net/5 block jumps/bernie sanders back(repeat)
Railroad Tracks – plank to low plank, burpee, leap… burpee to start(Him hopping over him)
The Beatdown
Thang 1 –
Conework- partner up
Speed lines, sprint to end of side, Lunge back, 3x, karaoke back, mosey back
side jumps, skaters, squares (Rinse and Repeat) until relief.
Mary-
20 Flutter Kicks
Boat/Canoe Hold
Thang 2 – court work, side distance all 3 courts –
Bombs – partner up
100 Merkins -broad hop, D back
50 Jump Tuck – Bearcrawl, Bernie back
Flutter Kicks – lunge, mosey back
Thang 3 –
Great “balls” Ring of fire – 1 large ring – bear crawl clockwise – 5 merkins , reverse and repeat 4-3-2-1… grrrrrrr
Mary-
20 American Hammers, box cutters, flutter kicks
Burp volleyball
EC – 11s burpees, 11, 10, etc. Q modified due to time and tank issues.
COT
Lord as we reach out to you today, please wrap your arms around us and help us to be better men, better husbands, better fathers, better sons, better leaders and better individuals.
Cancer and Alzheimer’s suck. Pray for all affected. Special callout for my mother in law and my wife’s family.
Thank you for the sand under our feet even though it was a “bitch”/beach today.
In Jesus name we pray… amen
F3 Louisville 