AO: f3highlands
Q: Poutine
PAX: Avalanche, Powerball, Greeter, Disaster, buffalo_bill, Barnstormer, Illuminati
FNGs: None
COUNT: 8
WARMUP: YHC’s usual
THE THANG: This was a speed and agility beatdown. Goal was to keep the heart rate up and down with short burst of speed thru cones, agility ladder, resistances bands and jump ropes. Exercises were as follows.
– side shuffle across parking lot with resistance bands x2
– Agility ladder with resistance bands x2 of the following:
– – double toe tap
– – double toe tap sideways
– – in and out
– – in and out sideways
– – Icky shuffle
– – one door hop
– cone drills zigzag x2 forward and quadrophilia
– cone drill + sign x2
– Cone drill X sign x2
– Parter resistance bands pull x3
(t-clap to Greeter and buffalo_bill for going really hard at it)
– one partner on Jump rope and the other partner runs lap around the track
MARY: ran out of time so homework included stretching at home.
ANNOUNCEMENTS:
– Mount Afton Challenge.
– Set yourself a goal for number of post and Q and share with others for accountability.
– My post goal for 2026 is 200
– my Q goal is at least 20. Already have one of each in 2026.
– If you don’t set a goal it is simply a wish!
COT: prayers for a safe and healthy 2026 for my F3 brothers and their families. Reach out or friends, family members, neighbors etc to see how they are really doing. Let’s also make it a goal to EH other men who could use the gift of F3. Love you guys!