Q – Iceman, PAX – Red Roof, Tammy Faye Baker, Pope, Diablo, Violet, Fergie, Splash, Penny
I arrived early to set up my Plyo circuit with my jump box, cones and a couple of coupons down at Big Rock.
Standard disclaimer that I played professional volleyball. Leave no man behind and leave no man where you found him. I challenged the Pax to push themselves and each other. I was not let down.
Here’s how it went from what I can remember.
We mosied to basketball court. We lined up vs circled up. Is that a LOP?
LOP
KINETIC WARMUP
Mosey
High knees
Butt kicks
Knee stretch
Quad stretch
COP
Mountain Climbers
Plank calf stretch
Plank Jacks
Merkins (Raising one leg)
Copperhead Squats w/Jump
We Partnered up and paced to Big Rock.
F3 2/23
Q – Iceman, PAX – Red Roof, Tammy Faye Baker, Pope, Diablo, Violet, Fergie, Splash, Penny
I arrived early to set up my Stations of the Cross with my jump box, cones and a couple of coupons down at Big Rock.
Standard disclaimer that I played professional volleyball. Leave no man behind and leave no man where you found him. I challenged the Pax to push themselves and each other. I was not let down.
Here’s how it went from what I can remember.
We mosied to basketball court. We lined up vs circled up. Is that a LOP?
LOP
KINETIC WARMUP
Mosey
High knees
Butt kicks
Knee stretch
Quad stretch
COP
Mountain Climbers
Plank calf stretch
Plank Jacks
Merkins (Raising one leg)
Copperhead Squats w/Jump
We Partnered up and paced to Big Rock.
Conework
Side hop
Front/back
Skaters
Squares
The Thang – Plyo circuit ( 2 Times through)
1) Ladder/Jumpbox
2) Your Choice (jumprope, abs, etc)/Conework
3) Dips / Derkins
4) Side Lunge with Coupon (stole from UK Soccer training)
Mosied back to tennis courts
Q humbly was the 6
Tammy Faye Baker joined us for the last 15 minutes. I assume Tron will count that as .25 post with a .75 black ops.
COP
LBC
Flutter Kicks (40 in cadence, PAX favorite)
Copperhead Squats w/Jump
Jump Lunges
Burpee Webb – Air press 1 to 4
Dan Taylor cousin of Jack Webb(Lt Dan in Forrest Gump)
1 Squat – 4 Jump Lunges
COT
It’s always great to Q at the O. We had a strong group. Pope continues to impress on his comeback trail. Splash just moved back from New Orleans and has been away from F3 for some time but did not miss a hop during the Ice Plyo mania.
This was back to back plyo for me so I was a little less hoppy but happy to see everyone push thru. I played in a volleyball tourney Sunday. We were down 1-8 in the 3rd game in the finals. We fought back and won 19-17. This group has enabled me to dig deep and never give up hope on anything in life. I think the lord that I found this group of strong HIMs. Have a blessed week! Ice Out!!!
Conework
Side hop
Front/back
Skaters
Squares
The Thang – Stations of The Cross(2 Times through)
1) Ladder/Jumpbox
2) Your Choice (jumprope, abs, etc)/Conework
3) Dips / Derkins
4) Side Lunge with Coupon (stole from UK Soccer training)
Mosied back to tennis courts
Q humbly was the 6
Tammy Faye Baker joined us for the last 15 minutes. I assume Tron will count that as .25 post with a .75 black ops.
COP
LBC
Flutter Kicks (40 in cadence, PAX favorite)
Copperhead Squats w/Jump
Jump Lunges
Burpee Webb – Air press 1 to 4
Dan Taylor cousin of Jack Webb(Lt Dan in Forrest Gump)
1 Squat – 4 Jump Lunges
COT
It’s always great to Q at the O. We had a strong group. Pope continues to impress on his comeback trail. Splash just moved back from New Orleans and has been away from F3 for some time but did not miss a hop during the Ice Plyo mania.
This was back to back plyo for me so I was a little less hoppy but happy to see everyone push thru. I played in a volleyball tourney Sunday. We were down 1-8 in the 3rd game in the finals. We fought back and won 19-17. This group has enabled me to dig deep and never give up hope on anything in life. I think the lord that I found this group. Have a blessed week! Ice Out!!!
F3 Louisville 