Mosey and Warmo

The Thang: There are (depending on who you ask) three pillars of fitness: endurance, speed, and strength (we don’t do flexibility in F3). PAX split into three groups and rotating between three 10-minute stations. One speed station, one power station, and one endurance station. Power station was in the cat box, which consisted of 10 minutes of 60 second EMOM work with coupons. Exercises included thrusters, swings, pull-ups, derkins, step ups with coupon, and Louganis, and coupon hop burpees. Speed station was in the blackhole. This consisted of a traditional BBall sprint ladder. Sprint length of court and back (so, 2 lengths). Rest 20-30 seconds. Sprint 4 lengths. Rinse and repeat all the way to 12 (this station sucked). Endurance station was running laps. Goal was to get a mile in.

We then played a spirited game of speedball, which is under protest due to the shirts intentionally stacking their team.

COT: Word about dealing with discouragement. Thanks and prayers to the Sky Q.

Naked Man Moleskin: The energy at the Catbox was awesome for this BD. You could feel it in the warmorama, all the way through the COT. Let’s keep it going!

FN 1: Lost boys Chicken Fight and Ring Pop were in attendance