09/06/2020 - The Ridge - Ultimate Football F3 Crossroads Style

AO: The Ridge

When: 09/06/2020

PAX:

Number of Pax: 26

Pax Names: Beat Box, bedpan, Boiler Up, Boston Butt, Den Mother, Gopher, Hackman, Lewinsky, Pawn Star, Penalty Box, Sheldon, Skinner, Tourniquet, Unlucky, Vern,

DR Names:

Number of FNGS: 0

FNG Names: Toby, Ron Swanson, CrawlSpace, Rosetta Stone, Fred Flinstone, Jelly Stone, El Dinghy, Yanni, Grand Theft, Foundation,

QIC: Disco Ball


Introduction

Arrived at 6am sharp, and was a little shocked, the first Q I have had that it wasnt completly dark out.  I made my way to the field at the base of the Hill to set up The Ultimate Football field, 50 yards across x 120 yards long.  (20 Yards of End Zone, 80 Yards of Playing field, 20 Yards of End Zone).  Just as I was finishing up, Penalty Box who had my Six came by to see if I needed anything.  We were good at this point, headed back to the Flags where PAX were already beginning to stretch on their own.

Warm-O-Rama

Warm – O- Rama

  • Motivators count down from 8 (everybody count together)
  • A Bagotas – 15 (IC)
  • Good Mornings- 15 (IC)
  • Arm Circles forward- Monkey See Monkey do while I explained the rules of Ultimate Football
  • Arm Circles Backward- Monkey See Monkey Do
  • count off by 2’s to separate for teams
  • Mosey to Ultimate Football Field

The Thang

Thang #1: (50 Minutes)

Game of Ultimate football,

  • First 10 minutes, every time the ball hit the ground EVERYBODY does 5 burpees
  • Next 10 Minutes, Every time the ball hit the ground EVERYBODY does 3 Burpees
  • Next 20 Minutes, Every time the ball hit the ground EVERYBODY does 5 air squats
  • If your team scored your entire team did 10 Air Squats
  • If your team got scored on entire team did 10 Merkins

 

6 MOM

  • Flutter Kicks (20) IC
  • Leg lift Spell Alphabet capital letters, No cursive — OYO
  • High Plank- 20 Seconds
  • Right arm up high Plank – 20 Seconds
  • Left arm up High Plank – 20 Seconds

Circle of Trust

Count Off

Announcements-

  • Honor Q Sept. 12
  • F3 Naperville Anniversary Sep 26
  • Grow Ruck

Name- O- Rama

COT:

Todays COT is going to be pretty simple, I had the honor of posting with the F3 WASHMO crew on Thursday, and Had a lot of fun doing it.  I encourage any of you that have the opportunity to get out of the state to post with a group, alot of what we do are the same, however there is definately things you can learn and bring back to your home AO.  Like today the Leg Up spell the Alphabet came from my post on Thursday, and I have a few more tricks up my sleeve that I got from those boys that I will incorporate into future Qs.

 

I also wanted to talk about taking care of your bodies, a few weeks ago I was talking to Up Chuck and he was talking about how he foam rolls for 15 minutes after workouts, so I started doing it, and it has made a huge difference in accelerating my recovery time.  Just make sure that you all are eating healthy, drinking plenty of water, but find things to help your recovery process, like stretching, Yoga, foam rolling, Whatever you can do, we are getting older , not younger so we really have to take care of yourself.

I hope you all had fun today, I wanted to try to do something a little different, have some fun competition, yet still get in a good workout.

Naked Man Moleskin

Let us Pray

Our heavenly Father, we thank you for this beautiful morning and for all the Pax that came out today, we ask that you watch over all of us here, all of our F3 Crossroads brothers, and the entire F3 Nation.  We ask that you watch over their family and friends, and we all know someone that needs your extra prayers, so we ask that you watch over them, Just help us become better each day, In your name we pray Amen

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