Gloomy morning and a great day for Ultimate Frisbee, F3 style. 14 PAX gathered with 3 doing the pre-thang 2 miler. Great to see Egg Toss back for another beatdown and Grover in town for a couple of weeks. It’s cold, rainy, dark – what could go wrong?
Conditions: 42, Feels like 38, drizzling rain
Warm Up
IC x 10/20 – Torso twist, Copperhead squats, SSH, Apollo Ohnos (yes, IC), Leg Swings, Arm Circles, Hamstring stretches, Sit Through (Thor favorite), Imperial Walkers, Copperhead Merkins, T Spine Rotations
Mosey toward the Gazebo for Thang 1
– x10 IC Copperhead Merkins, Sit through
Mosey toward the shaft for some frisbee warm ups:
Lunge Walk, High Knee Hug , Drinking Birds, High Knees
Wall:
x10 IC Dirkin style Peter Parkers, Freak Nasties
Mosey to the Shaft – High Skip, Backwards Run, Shuffle in varying distances
Thang 2 – Ultimate Frisbee
Regular Rules with intensification. Penalty exercises for 1st 5 Drops/OB: x10 descending to 2. After 5 drops, regular play – no penalty exercises. Ie: 1st drop 10 reps, 2nd 8 reps, 3rd, 6… down to 2. Regular play without penalty exercises until score.
Penalty Exercises: Stone Mountains, Twinkle Toes, American Hammers, Merkins
Scores: Scoring team holds plank while opposing team Bear Crawls back to kickoff position.
Team 1 came out strong leading 3-2, then Zoolander threw the frisbee in the lake.
Thang 3
YHC realized we were on a makeshift football field, so we lined up at the end zone for:
• Bear Crawl to midfield, 10 Merkins, Sprint to the Flag
• Bear crawl to midfield, 10 Stone Mountains, sprint to flag
• And so it went on with sprints, backpedals, exercises, and other forms of moseys.
Thang 4
Head to Gazebo, circle up for Copperhead Merkins and Shoulder Taps IC 10. And some other stuff.
Mary
Plank up for a round of: Copperhead Merkins, Mountain Climbers, Peter Parkers, Parker Peters x 10 IC
Jane Fonda’s each side with single leg heal to knee, wife pleasers, LBC’s, Little Manny Crunches
Count-o-rama, Name-o rama
Announcements
Run Cajun Run, Krazy Ivan, Franco’s Dip and Dash, Light up Trace ride at Covington Trailhead; F3 Camping trip Januaryish;
– Russo has Q next Saturday for a Christmas theme.
– Jose 10k leads the Battle of Nakatomi Plaza at the A1C Friday. Yippie Ki Yay
Intentions
Jose 10k’s school family battling cancer; Jose10k’s father in law Carl. Praise for good results on Waterpik’s M radiology results.
YHC prayed us out with thoughts of managing our Kingdom around us, preparing to keep the enemy at bay. Fight, act decisively, remember where our strength comes from. Help us to be great Kings for our Concentrica.
Coffeeteria at Book and the Bean
SYITG – Akbar
NMM:
– Ultimate frisbee gave us great cardio, and about 180 reps in the game alone.
– YHC had thought about what would happen if the frisbee went in the water, but never really acted on it as a plan B. I’m sure Russo could tell us the statistical chances of that happening.
– Grover walked the plank to get the frisbee afterward as I prayed he wouldn’t fall in. Although it would have been pretty funny.
– It’s only through continuous Q’ing that helps in an O.S. moment. We were already on the field, why not use it.
– Lots of shoulder work today. I’m going to take a nap.
