Farmville Snotwoggler

Warm-Up

Follow me to the High School football field

Baby Arm Circles Front x 10 IC

Baby Arm Circles Back x 10 IC

Big Arm Circles Front x 10 IC

Big Arm Circles Back x 10 IC

Merkin Plus (activate the serratus anterior muscles at the top) x 10 IC

Kneeling Jump Ups (Modification: Surrender Step Ups staying in low squat, I loved that there was a request for a modification for the modification: Surrender Stand Ups rather than staying in a low squat) x 10 IC

Abe Vigoda (with wide legs, slow windmills twisting hand to ground in center while other raises to the sky and switch) x 10 IC

Alternating Side Lunges x 10 IC

The Thang

Mosey to the bleachers

Box Jump Squat up the bleachers

Squat for the 6

Rinse and Repeat

Partner Up with someone of similar speed for Catch Me If You Can on the track

Partner 1 backpedals as fast as possible while Partner 2 does 2 1 leg 180 burpees (left and right) and then chases after Partner 1. Switch roles. Once you catch your partner finish your lap around the track together.

Reverse plankorama for the 6.

Starting at goal line broken wheelbarrow with partner 20 yards total (10 left leg, 10 right leg) each.

Rinse and repeat except this time doing 4 1 leg 180 burps (2 left and 2 right)

Partner Up with someone of similar size and head to the goal line

Partner Carry 80 yards (modification lunge w/ partner to the 50 and jog it out)

Partner Pick Up x 10

Partner Drag 20 yards

Switch Roles back to the other goal line

Green Bays (flashback to my high school football days)

On “Hit,” do an up-down and sprint

100-yard sprint (walk to other 80-yard line)

80-yard sprint (walk to other 60-yard line)

60-yard sprint (walk to own 40-yard line)

40-yard sprint (walk to own 20-yard line)

20-yard sprint

Mosey to the Rock Pile, grab a Spinal Tap (heavy) rock, and circle up

Rock Press x 10 IC

Bent Over Rows x 10 IC

Rotate to the left and repeat for a total of 100 reps

Jailbreak to the flag

Circle Up to work the core

Superman Rock x 20 IC

Nolan Ryans x 5 each side IC

Bear Plank Nolan Ryans x 5 each side IC

Superman Banana x 10 IC

Prayer Requests: Rhonda Townsen passed away from cancer, Jim Cosic started chemo for lung cancer on Thursday, Danielson’s mom starts chemo for leukemia next week, the core F3 guys sign up for Whetstone

Announcements: https://www.f3enc.com/announcements/

Sign up for Whetstone, 3 year anniversary, F3 Dads camp, and at least one CSAUP

Moleskin: Today was awesome! It was cold, it was tough, but it was a lot of fun. Thank God for Scotty Moe because when I pulled up at 0630 with String Bean to find the football field locked, shear panic hit considering 95% of the beatdown was going to take place in that area. We drove around the high school, middle school, and elementary school to come up with a plan B when we drove past Scotty Moe, Bartman, and Tiny Dancer getting in some EC Rucking.  He had a key and Plan A was still a go! I was pumped!

Some modifications needed to be made. Heck some modifications to the modifications needed to be made, but that was expected. We had one FNG, who happened to splash, but he will be back. Thanks to String Bean and Tonka for going over to support him to let him know he is not alone. I’m not going to lie. Having at least one person splash was a goal of mine, so thanks FMB.

Since I had a lot of partner work planned, it was a fear to end up with an odd number of PAX. We started with 15 and a “Follow Me” rather than a traditional warmup in the circle to allow for “Mayhems” to show up. As we took off, Cousin IT noticed Jennay driving up on two wheels and waited for him. Thanks brother for making it 16 so we didn’t have to have a triad.

String Bean said our snot was woggled, and he was right. Thanks Mayhem for allowing me the opportunity to Q. Lots of options for future Qs as this is an awesome AO, as long as Scotty Moe is around with his keys. It’s so awesome to see that @F3Farmville already has another AO on Wednesdays. Always be headlocking (ABH) and keep posting.