A-Team, F3, Fitness

Freddie Wilt Would Be Proud


My 68 year old father just crushed six months of chemo and radiation. I cannot say THANK YOU enough to my brothers in F3. You faithfully prayed for dad and my family throughout his whole ordeal. Words fall short, but I’ll use them anyway. I appreciate you all very, very much. In honor of dad’s incredible achievement, we’ll begin with 68 SSH.

Pre-BB (excerpted from Wikipedia)

Plyometrics, also known as “jump training” or “plyos”, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). This training focuses on learning to move from a muscle extension to a contraction in a rapid or “explosive” manner, such as in specialized repeated jumping.[1] Plyometrics are primarily used by athletes, especially martial artists, sprinters and high jumpers,[2] to improve performance,[3] and are used in the fitness field to a much lesser degree.[4] The term “plyometrics” was coined by Fred Wilt after watching Soviet athletes prepare for their events in track and field; he felt this was a key to their success.


15 PAX showed up (one with tights and no shorts) to jump through the proverbial roof and make Freddie Wilt proud. It’s PLYO DAY at A-Team.

The Warmup

– Pledge of Allegiance at the Shovel Flag
– Jog around the parking lot
– SSH (x68), Good Mornings, Penalty Burpees, Plank Jacks, Crab Jacks, Sir-Fazio AC/OHC, more Penalty Burpees
– Count Off, Run to the Hill

The Thang

– 11’s (That’s what HotSpot had us do on the first day I ever posted at F3…I almost died that day…not so much today thanks to F3): Star Jumps at the Top, Happy Jumping Spiders at the Bottom (Plyo Merkin with a Clap)
– Warrior One Jump Lunges
– Mosey to the BBall Court
– Partner Carry + BTTW, cycle through all the positions
– AYG to the end of the court (x4)
– Mosey to the flag


– Side Plank Star Crunch, Sweat Angels; Cherry Bombs
– SLOW CADENCE Wide Grip Merkins


– Folded Arm Hang; move to the right and left
– Pigeon stretch L/R
– Achilles Stretch L/R
– Sumo Squat Stretch; slow roll up
– Tricep Stretch, Chicken Wing Stretch


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