11-6-21 : Freeze Frame

AO: Lavafield

QIC: 2 – Chainz

PAX: Houdini, Lumbergh, Slash, Danish, Herbie

Conditions

Dark and cold but no precipitation

Warm up

Mosied a lap around the track

SSS x 25 (IC)

Windmill x 15 (IC)

Third Grade Exercise x 15 (IC)

Imperial Walker x 15 (IC)

Mosey around track and head to breezeway

Wall sits with 

Cherry Pickers x 12 (IC)

Forward Arm Circles x 12 (IC)

Backward Arm Circles x 12 (IC)

Seal Claps x 12 (IC)

OH claps x 12 (IC)

The Thang – Freeze Frame

Pair up in teams of two. One performs exercise while the other holds freeze pose

Exercise: Merkins (15,20,25)

Freeze: bottom Merkin position 

All hold freeze until all teams have completed exercise. 

Movement:Crab walk across field (short direction)

Mosey back across field 

Exercise: Squats (15,20,25)

Freeze: bottom squat position

All hold freeze until all teams are complete.

Movement: Lunge walk across the field (short direction)

Mosey to back of bleachers

Exercise: hanging rows (15, 20, 25)

Freeze: hanging row top position

Mosey to bleachers 

Teams were faster than anticipated so had to modify with some suggestions from the PAX. 

Bear crawl up bleacher steps

Side shuffle across top

Bear crawl down bleacher steps

Side shuffle across bottom 

Repeat x3

Mosey to courtyard

Wall sits with 

Cherry Pickers x 12 (IC)

Forward Arm Circles x 12 (IC)

Backward Arm Circles x 12 (IC)

OHP x 12 (IC)

Seal Claps x 12 (IC)

OH claps x 12 (IC)

Mosey to field

Airplanes x 15 (IC)

Skaters x 15 (IC)

6MoM

  • LBC, Flutter kicks, planche pulses , side sit-ups, box cutters, planche pulses

COT

Building on the accountability theme that has been going on for a bit. We are not in this alone, there a team here for support in F3 for sure as well as other aspects of our social circles. We need to use those relationships to make ourselves and others accountable. 

Good feedback from the PAX regarding making sure we know how people want to be held accountable. And sharing with others if the methods being used are not productive. 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s