Tag: Backdraft; Trucker; Spitz; Lug Nut; Shady; Frat Boy; Bob the Builder

Cone work and importance of waiting on the 6 to show

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Warmup while waiting for a 6 to show (Sometimes you get caught spending more
time than planned in the White House)
It was important that we stayed in the parking lot for two reasons.  We knew that there was one Pax on his way so we wanted to make sure he could find us.  Also we had an uneven number and what I had planned was best suited for even numbers.
SSH
Windmill
Hilly Bill Walker
Merkins
Don’t drop your arms through the following exercises
Morracain night clubs
Forward large circles
Reverse large circles
Morracain night clubs
Forward small circles
Reverse small circles
6 finally showed up after the merkins were over (glad to have the even number of
Pax)
Moseyed over to the back side of the school near the football field
All lined up and did the following exercises
– Toy soldiers down and back
– inch worm merkins – bear crawl back
– Burpee Broad jump – crab walk back
– Right foot hop down and back
– Left foot hop down and back
Next series of excersies YHC had 6 cones lined up for some ladder work
Cone 1 – Starting point
Cone 2 – Dips
Cone 3 – Flying Squirels
Cone 4 – Plank Jacks
Cone 5 – Apalo Onos
Cone 6 – Merkins
Pax started at cone 1 and worked their way down the line doing each exercise 10
times. Goal was to try work all the way down to 1 rep per exercise.
Once all pax finished we partnered up and 2 groups started with resistance band
high knees and broad jump.
Other group would continue the cones workout, but this time perform each
exercise 9 times. Once the group finsihed the cone workout groups flip flopped.
Band exercises where only performed after completing rounds 10, 8 and 6 in order
to be able to complete the entire series of exercises.
Good push from the guys with 10 minutes left. All pax were able to complete the
last 4 rounds and make it back to COT before 6:00.
Good work today gentlemen.
TClap |
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