12/10/2020 - Black Panther - The Replacements

AO: Black Panther

When: 12/10/2020

PAX:

Number of Pax: 13

Pax Names: Blow Dry, Boxcutter, Crambone, DJ Sump Pump, Dutch Boy, Early Bird, Judge Smails, Stork, Sun Devil, The Wedding Planner,

DR Names:

Number of FNGS: 0

FNG Names: Floss (2.0), Katniss (2.0), Cubs Fan

QIC: Sun Devil


Introduction

The Bears need some talent upgrades. Tryouts and scrimmage at BP.

HC with favorite jersey # and football position. Wear a jersey for fun if you have one.

2.0’s welcome!

Warm-O-Rama

Intro; Disclaimer

  1. SSH IC (to 10)
  2. Imperial Walkers IC (to 10)
  3. Tappy Taps IC (to 10)
  4. OYO Free Stretch (60 sec)

Mosey to dynamic warm-o-rama area (lines mark 20 yd distance). Every exercise is 2x, so get better! Improve from first set!

  1. High Knees x2
  2. Butt Kickers x2
  3. Carioca x2
  4. Lateral Shuffle x2
  5. Skip for Height x2
  6. Merkin Sprints x4

Mosey to Thang #1

The Thang

Thang #1:

  1. Bear crawl 10 yds; High knees through chalk tires; lunges for 10 yds to finish line; Rinse and Repeat 4x
  2. 3pt Stance and Starts; PAX line-up and QB calls (on 1, 2, or 3); PAX sprint 10yds; False starts are 1 penalty burpee + back up 10yds. Cover distance = ~100 yds
  3. Running back 3 cone cut drill into dummy; 1st rep is spin move, 2nd rep is stiff arm, 3rd rep is jump over [SSH in line]
  4. Defense Ring of Fire; PAX do plank-jacks until their turn; during turn run to the center to knock down dummy or [safely] tackle the dummy; RnR 3x
  5. Receiver drills: 2 QBs/2 lines; go routes, after catch shift to other line so constant circular movement [Smurf Jacks in line]
  6. Cornerback drills: 2 QBs/2 lines; back-pedal, after interception shift to other line so constant circular movement [SSH in line]

Thang #2:

  1. Ultimate football: jerseys vs non-jerseys; constant movement
  2. Half-time: 10 burpees
  3. Ultimate football

Mary:

  1. LBC IC [to 20] Recover, RnR
  2. Mt. Climbers IC [to 20]
  3. Heel Taps [to 20]
  4. Standing quad/hammy/calf stretches; arm circles

Circle of Trust

21 Days left in 2020. How many days does it take to build a habit? 21 days!!!

Think about what 1 habit you can build in these last 21 days to get a strong start on 2021. It could be related to faith, family, fitness, diet, finances, work, networking, etc. 

Most people wait until January 1 to start new resolutions; we are getting a jump on all of them! We then went around the circle to share what habit we are committing to work on. I appreciate the intentionality of each HIM’s choice and the willingness to be both vulnerable and seek to hold each other accountable.

Some choices were: Reading 10 pages a day, eliminating refined sugars, posting 3x per week, doing 10 merkins a day, reading bible 10 pages a day, eliminating fast food from the diet, etc.

 

Naked Man Moleskin

Early in the week I saw that BP had an opening for today and was excited to jump on the Q-sheet. Based on previous postings, I believe that while BP does not have as nice a football field as DT, LP, or IL….BP’s lights and space are PERFECT for football drills. After the Bears disappointing loss to the Lions in the final minutes last Sunday, I knew it was time to upgrade the whole roster (Mack, you are safe.)

Enter…”The Replacements”

@Blow Dry, thanks for coming out early to make sure everything was set up; way to get that EC run in!

@Katniss, I know soccer is your game, but you might need to think about being a 2 sport athlete with some of those moves! You got wheels and kudos for waking up early and getting out in the gloom!

@Early Bird, you went BEAST MODE on that dummy. I know you can catch, but bruh, you can HIT HARD

@Dutch Boy, same goes for you…you CRUSHED that dummy. Thanks for coming in from Alsip, looking forward to posting with you in the future.

@Judge Smails, you put the GRRRRR in GRRRUrlacher, and certainly did end up 1st in our hearts.

@Crambone, keep icing that calf muscle! You on 1 leg is better than Tribs on 2. Great to represent Pat Tillman, a true American HIM and HERO.

@Stork, nice to meet you and welcome to F3. You had some great catches today!

@Box Cutter, speaking of great catches…we need to get you on the Jugs machine!!! Appreciate your leadership as always and way to push it today. Looking forward to your Q@DT on Saturday.

@Cubs Fan, super glad you made it out today! You have a lot of raw talent and I look forward to seeing you develop to your full athletic potential! You were out in front on almost every sprint.

@DJ Sump Pump…a.k.a. Punky QB…a.k.a Golden Boy, great arm today! You dialed in some dimes and I think you had the best cuts in the RB drill….sounds like full dual threat to me…good thing for the other team that Ultimate Football rules prevent you from pulling it down and taking it to the house!

@The Wedding Planner, all-round excellence! Form and fundamentals were on-point, as expected! Michael VICK? Is that why you kept doing the DIRTY BIRD after each TD?

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