4 men and 1 late FNG laced up their shoes for a little March madness kick off.
Warm up
Right over left
left over right
Arm circles and stretches
SSH 20 IC
15 ISW IC
15 monkey humpers
Follow the leader Parking lot mosey
March Madness
The Thang
Circuit 1
Suicide with 2 merkins at each stop
Bear crawl to 2nd line mosey back
Suicide with 2 burpees
Dragon walk to 1st line mosey back
Suicide with 2 squats
Mosey to the track near the field house
Circuit 2
30 seconds of quick feet
30 seconds Vertical leaps
30 seconds of side to side jumps
30 seconds in Allen Iversons
30 seconds across the lane slides
Repeato
Circuit 3
100 meter sprint down mosey back
50 meter power skip down and back
100 meter sprint down mosey back
50 meter defensive slides and back
100 meter sprint down mosey back
Defensive slides
Circuit 4
10 box jumps with squats own your own
10 box squats on your own
10 leg push ups something different on your own
10 dips on your own
Repeato
Mosey to rock pile
Circuit 5
10 curls
10 squats
10 skull crushers
3 trips of quadraphillia
Circuit 6
10 vertical presses
10 lateral presses
10 rows
Repeato
Mosey back to the start
6MOM
10 WW1 sit-ups IC
10 flutter kicks IC
10 low dolly
30 second mason twists
10 reverse crunches
Moleskine:
– We welcomed FNG, Laettner to F3. He is a huge Duke fan and loves some Laettner. So much that he was late to his first F-3 work out. Late-ner it is. Go Heels!
– Prayers go out to BJ's family as they cope with their loss. God called up a brave and inspiring young man. May God give them peace and comfort.
– Please also pray for my high school basketball coach's family. Coach Thomas died of a massive heart attack this week. A great mentor to so many young players.
– Feel free to pile on as usual guys.
– Thank you for your continued support and allowing me to lead such a great group of guys.
Reflection
Mathew 5:4
“Blessed are they that mourn: for they shall be comforted.”
My heart was saddened this week when I heard my old high school basketball coach had passed due to a massive heart attack. It makes you start to remember the good old days when we did not have a care in the world except how many points as I going to score that game. He was a great man and mentor to all of his players. Death should be mourned but God is there to comfort us. Ask for peace and he will comfort.