95 pounds. 21 thrusters, 21 pull-ups. 15 thrusters, 15 pull-ups. 9 thrusters, 9 pull-ups.
135 pounds. 15 thrusters, 15 pull-ups. 11 thrusters, 11 pull-ups. 7 thrusters, 7 pull-ups.
185 pounds. 11 thrusters, 11 pull-ups. 7 thrusters, 7 pull-ups. 5 thrusters, 5 pull-ups.
You can pick any one of the weights, it doesn't matter. However, the objective is to get all the reps done, with exactness, in 3 minutes and 16 seconds or less. If you do, you get yourself a nice "FRAN 3:16" shirt.
One day out of the entire year, we have Fran day. It is the last workout before spring break which leads us into spring camp. There is a buzz between all the payers that week at school. When I see a teammate, he may shake his head with his posture slightly hunched like as if he had already done the workout. He will look at me and say, "damn...". It's that kind of workout.
This past Saturday morning workout was a two-thirds Fran. It sounds easier, which it is. It's like as if we had to play against the Patriots without Tom Brady. They may not have their future hall-of-famer quarterback, but they're still the New England Patriots. Two-thirds Fran goes as follows: 95 pounds. 15 thrusters, 15 pull-ups. 10 thrusters, 10 pull-ups. 5 thrusters, 5 pull-ups. This time, you just do it as fast as you possibly can. The best time was set by Brennan Fjord (1:30). I wasn't nearly as swift as Brennan (1:55).
When you're done, you report your time and it's up to you to find a creative way to recover. Most people like to go outside and spit whatever is left inside their bodies. There are a few that lie down, sit down, crawl, pray to God, etc. There is an unsuspecting burn in your forearms and a cough wheezy enough to find you in drug rehab. The "Fran cough" is how most of us refer to it as. I had it all weekend and I couldn't laugh like I normally do. I would just start coughing and pounding my chest. Then I would have to lie down and catch my breath.
It's a workout we dread, but compete to have the fastest time and something we use to get closer as a team. The yelling and screaming inside the weight room is nothing but encouragement from the rest of the team. We want everyone to succeed and be the best player we can be. Even the guys who are competing against each other for the same position push each other so they can be the very best player they can be. That's what Fran teaches us.
Oh and Coach Lamb, if you're reading this, I still haven't received my FRAN 3:16 shirt.
Tony Cossairt chalking up his hands before Fran