Football Convergence
QIC
RossyAO
Wreck Center SatPAX
- Alliance
- Bronco
- Chalmers
- Damascus
- Debs
- Dos
- Eliot Ness
- Friar Tuck
- Harry T. Stone
- HEISENBERG
- Lord Of The Dance
- Odenkirk
- Old Style
- Rossy
- Snork
- Styrofoam
- Troll
Workout
Warm-o-rama Motivators (5), hillbilly walkers, old man stretch, Rossy stretch, calf stretch, pelvis stretch
Thang football convergence with The Conspiracy – co Q with Snork
1st Quarter (Speed)
1 lap around the field
High knees, butt kickers, karaoke
Gradual sprint to midfield 4x
Shuttle run (10, 20, 30 yards) 3x
2nd Quarter (Agility)
20 up downs
In & out ladders to other side of field; high knees back
Bear crawls & crawl bears around box
3rd Quarter (Strength)
Merkin pyramid- 3 sets of wide arm merkins, standard, diamond; start with 10 reps followed by 20 then 30 then back down; failure to launch (10) after each set
4th Quarter
Da game! Football scrimmage
Mary
COT turning 50 has had a number of friends/family ask how I feel about it. The answer is great. Some people get down as they age. Having a good attitude and a community through F3 has been critical. I appreciate my fellow PAX who push me to be the best I can