AO: Wreck Center

When: 01/17/2022


Number of Pax: 10

Pax Names: Bronco, CowboyMouth, Cutter, Debs, Dos, Fogger, Footloose, HoJo, Kipling, Tron,

Number of FNGS: 0

FNG Names:

QIC: Footloose & hOjOh

The BackBlast:

Birthday Bash

Footy WaR:

Moving around Wreck Soccer Pitch..

  1. Side straddle hops —> High Knees
  2. Windmills —> Butt Kicks
  3. Daisy Cutters —> Shuffles E/W
  4. Imperial Walkers —> Power Skips
  5. Charlie’s Angels—> Striders
  6. Abe Vigodas —> Back Pedal

Footy Thang:

Lap around OPRFHS..

Slow to fast run to first corner (MerkinMate 3 sets of 5). Guardian Run to second corner (SquatMate 3 sets of 10). MerkinRun to final corner

Fellowship Run to hOjOh Track..

hOjOh Thang:
Four Corners circuit training on OPRF Track!

Corner 1 = 5 burpees
Corner 2 = 5 overhead claps, 5 merkins
Corner 3 = 5 big boys
Corner 4 = 5 squats

3 Laps total. Last lap leaders boomerang back and scoop all PAX finishing their last lap. +5 bonus burpees at the conclusion.

Fellowship mosey back to Wreck Center. Line up west end of soccer field for Ticking Time BOMBS: 5 miniBOMBS, jog to other end of field. 4 miniBOMBS, jog to other end. 3…2…1

MARY: flutter kicks, box cutters, iron cross

hOjOh WORDS: “Be brave, conquer your fears!” ~Mila Willson (7yrs old)

Footy Words: Gratitude. F3 has been a year long BDay gift for me. I appreciate the workouts and fellowship. I am grateful to be part of such an awesome group.

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