Ultimate Frisbee- the new F3 exercise

  • Workout Date - 10/20/2014
  • Q In Charge - Mab Mab
  • The PAX - Soup, Sushi, Tar Paper, Trycycle, NailPop, Retread, Mab Mab (YHC)
  • AO -

7 Game players and game changers denied the fartsack for a Ultimate Frisbee infused workout…
THE WARMUP
30 SSH
20 High Knee Jump OYO
15 Merkins

Indian Run down Curtis St. towards Simpsonville City Park…
Pause at Memory Lane (place I was in bad car crash in 1996)…
5 quick Burpees OYO

Mosey on to City Park upper field.
Ultimate Frisbee w/ a twist- Split into two teams- every time the disc hit the ground the last person who threw the Frisbee has to yell a exercise…Soup had the record!
Exercises:
20 Merkins OYO
15 Diamond Merkins OYO
20 Flutter Kicks
20 Freddy Mercury’s
Quick run around old concession building
25 Big Boy Sit Ups
15 Werkins OYO
20 LBCs
20 Plank Jacks
20 sec of Burpees
GAME OVER.

Move over to base of Hill:
Bear Crawl up hill- 20 bleacher dips- crab crawl down hill REPEATO x2

Mosey back to the Tower-STOP at STOP SIGN.
20 LBCs
Continue to Mosey and Pause again at Memory Lane…
20 Russian Twists

Back at TOT for 6MOM:
20 Imperial Walkers
20 Air Humpers
20 Freddy Mercury’s
1 minute of plank

COT:
Macho Man- praying for him, his family, and his dad. Continually to lift Macho up as this is a tough week.
Nail Pop’s Son- Walker Phillips: Continue to pray for the new normal as Walker is home, and pray for therapy to be productive and progress to be made. Pray for seizures to┬ácease all the way.┬áPray for wisdom and strength for Andy and his wife.
Tar Paper- prayer/praise for his buddy who checked into rehab-open the door for the Lord to move.
Trycycle- Doctor appointment for his wife and possible pregnancy…be praying for him and her.

It was a fun and different workout…fun to lead and participate.
Can’t go with out giving a big shout out to Nail Pop who drove up from Lexington this morning to workout with us. He’s been calling me out since early this year, so glad he did and persisted. Thankful for this group. #f3counts.

The Station- get ready- I got the Q on Thursday!
Until then, have a blessed week.

Mab Mab

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