PAX: Pipeline, Puffs, Bundy, Cat Scratch, Zebra, Manti
Q: Legz
Warm-Up: Took 1 lap around the soccer field at Varsity and circled up in the middle of the field. Performed WMH, Good Mornings, Abe Vigoda’s, SSH, RAC/FAC’s, and Overhead Claps. Pipeline wasn’t happy with the speed of my SSH so we sped them up.
The Thang: Retrieving drills. I found this one in the archives and it looked like fun. One Pax would kick the ball as far as they could while the PAX next to them chased the ball and brought it back to the starting point. While the one Pax retrieved the ball, the rest of the Pax would preform an exercise decided by the one getting the ball. Unfortunately, all I had was a dark ball so part of the challenge was following and finding the ball in the gloom.
Ferguson Fitness athletes were taking laps on the other side of the soccer field so we decided if someone hit one of them, the workout would end. Fortunately, no one was that skilled to do so.
Round 1 was just a simple kick and retrieve ball while the rest of the PAX were doing exercises. Each PAX retrieved the ball. This begun the great display of soccer skills we have in F3.
Round 2: The PAX retrieving the ball in this round would perform 30 movements of a bear crawl and then stand up and run after the ball. Each took a a turn again.
Round 3: Crabwalk for 30 movements and retrieve ball. This round we added a goal bonus where you had to score a goal after retrieving the ball. Only one missed which resulted in a 5 burpee penalty
Round 4: One PAX would now punt the soccer ball. Goal was simply to get the ball before any of the other PAX. The person who got the ball would then punt again. After a couple of rounds, it was really about blocking Zebra and Puffs from getting the ball
We then mosey to the tennis courts for a couple sprints and a few rounds of Mary. Followed by name-o-rama and COT.
It was a pleasure leading today fellas! Great job.