Don’t Drop The Ball

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AO: The General

QIC: Jenner

PAX: Major Payne, Traveller, Trolley, Leprechaun, Toolbox, Romo, Jag, Monk

Warmup:

It was a cold morning and YHC had come with balls in hand and a few cones.

SSH, Windmills, WMH, Arm Circles, deep lunge squat with knee push and then hamstring stretch, side lunge squat with hands forward in the volleyball dig motion and then arms straight over the head.

The Thang:

The PAX lined up along the goal line. In line, performed the following exercises.

  1. 4x4s until you reached the front and then you moved on to exercise 2
  2. Dwight Howards with side lunges tapping the goal posts
  3. 4 Broad Jumps out and 4 back

Then in the opposite direction.

  1. Bonnie Blairs until you reached the front and then you moved on to exercise 2
  2. Dwight Howards with side lunges in the other direction tapping the goal posts
  3. 4 Broad Jumps out and 4 back

Then the PAX ran to the middle of the field and knocked the volleyball around as a warmup. After you hit the ball, you did a burpee. The ball drops on the ground, everyone does a burpee. After a few warm up rounds, mosey for a lap around, sprinting for the last 50 yds back to the center of the field.

PAX split into two groups, 5 v 4, and played on each semi circle at mid field with cones bringing the sidelines in a little. We played 3 games to 5, adding a new rule each time to the basic rules, which are:

  1. Cannot win a point on a serve
  2.  Ball hit from one side of the court to the other must travel with at least a 2 feet arc
  3. After every hit, you must do a burpee

Game 1: team that loses point does 2 burpees while winning team does 1

Break for sideline to sideline side lunges switching sides half way

Game 2: one bounce per side is allowed (which was sorely needed since the light up volleyball wasn’t staying lit up very well – made in China 😒)

Break for sideline to sideline bear crawl switching to crawl bear half way

Game 3: additional cones were set up near each side’s net for a spike zone

Mary:

What Mary? We ran out of time trying to finish the best of 3 to determine a champion. We ended on a tie.

CoT:

So the metaphor here with F3 Volleyball is to do your best to get the ball out of your court. Don’t let the ball drop. Help others on your team whether it be your family, your F3 brothers, or you work colleagues. I had to look up some volleyball exercises for today, because you need to get outside your own court and your own comfort zone sometimes. You need to go to the edge of your domain and learn something new so you can help prevent balls from getting dropped. Don’t drop the ball.

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