AO: The Rig
QiC: Smalls
Pax Count: 14
Pax List: Buttercup, Chuckie, Frizzle, Gates, Gronkins, Gump, Jumbo, Martina, Papa Bear, Reggie, Smalls, Spacelaw, Swag, Vertigo
FNG Count: 0
Downrange:
Warm up:
Imperial Walkers, SSH, Hillbillies, plankorama
The Thang:
Mosey to the D Boca N Boca patio for some single leg sideways stair hops, then over to the big lot.
The focus today was on the hips, stability, and agility. We did a lot of shuttle runs, interspersed with reps of other exercises:
- Shuttle Run
- 20 Squats OYO
- Shuttle Run
- Drinking Birds, 10 each leg OYO
- Shuttle Run
- Burpee Broad Jump
- Shuttle Run
- Side planks
- Shuttle Run
- Stiletto Squats 20 OYO
- Shuttle Run
- Zig Zags following the parking lot lines
- Shuttle Run
- Side Squat Walk
- Shuttle Run
Mosey back to the rig for 7 minutes of 3 man grinder:
Station 1 = J Los, Station 2 = Side Lunges, Travel = Duck Walk
Wrapped up with some Dirty Dogs, Dying Cockroaches, Flutter kicks, and 6 inches up hold
CoT:
Cool story of Papa Bear getting healing prayer at church for a nagging soreness after his first workout!
Jumbo and his M as they seek to adjust to 2.0 with asthma.