horizon-ao Gas Station Ready/Footski Ball

f3nano

May 24

Date: 2024-05-24
AO: horizon-ao
Q: Legacy
PAX: Attache', Brown Bag, 3 mile, bogey, Hightower, Sparky, Poe, sticks, Jag, Disco FNGs: None
COUNT: 11
WARMUP: SSH, Imp Walk, Hilly B, Little Bitty Arm Circles, Cherry Pickers, Phelps, Willy Mayes Hayes, Downward Dog, WGS, Kobra Kai, Fellowship Lap
THE THANG: Alarm Clocks, x5, No Hands Get Ups x 10, Bird Baths, x10 each side, run to stands, two groups, one group Bulgarian Split Squats, 5x L 5x R, while other group does merkins, then switch (three times total). Then, the "Gas Station Ready" workout--PAX do this sequence (shadow boxing style): Right Elbow Strike, Left Elbow Strike, Burpee, Right Knee Strike, Left Knee Strike, Repeat. This is done while a PAX timer runs from midfield to the 18 yard box and does 5 Nolan Ryans each side (midway through we replaced the elbow strikes and knee strikes with a standard Jab, Jab, Cross). We went through each PAX for this. Then: we broke into 2 teams and played Footski Ball. Footski Ball is like ultimate frisbee, with a Rugby Ball, but--to score you must also shoot the ball into a bucket. One burpee when ball hits ground, scoring team also calls a set of its choice after score. One team was slightly dominant, final score 2-0, but it was a good match

MARY: N/A
ANNOUNCEMENTS: BONEATHON, MURPH, CONVERGENCE (please see channels), Longest Day workout on 6/8 at OneLife Fitness in Ballston
COT: Shout out to Popeye He is the Real F3 Deal. F3 is so many things to YHC and one I didn't see coming is the chance to collaborate with our younger generation. Popeye is locking down ignite, and is an awesome site Q. SYITG!

Tags: horizon-ao, Attache', Brown Bag, 3 mile, bogey, Hightower, Sparky, Poe, sticks, Jag, Disco