Seven PAX met in the soggy yet sunny gloom this morning under the Gipper’s watchful gaze to make themselves better. With an eye towards this weekend’s Grow Ruck 03 festivities, the PAX focused on agility and explosiveness, keeping it relatively light overall.
The Warmup:
SSHs, squats, good mornings, lateral lunges, front to back lunges, Merkins, and torso twists, all IC 10x for the lateral lunges and torso twists and 20x for the rest.
Mosey to the Justice Center for some more dynamic warmup exercises:
Working down the lane, the PAX got in some toe walk forward arm circles, reverse toe walk with reverse arm circles, skips, backpedals, cariocas, lateral bounces, lunge and reaches, dynamic quad stretches, and dynamic hamstring stretches. Then the PAX executed increasing intensity runs down the lane starting at 65% and progressing to 75%, 85%, 95%, and finally 100%. 10 count and then…
The Thang:
Working with four cones set roughly 10 yards apart down the lane, the PAX executed a lateral shuffle shuttle (shuffle from the first to the second cone, return to the first, shuffle to the third cone, return to the first, then shuffle to the fourth cone, return to the first). Next up was a sprint/backpedal using the same sequence. Rinse and repeat for two complete sets.
Short recovery walk and after a brief set up the PAX played a passing game that YHC remembers from his soccer days. Five cones demarcate a rough circle. The PAX counts off, begins moving within the circle, and then using a lacrosse ball #1 bounce passes to #2, #2 to #3, etc. Every missed pass results in an exercise for the whole PAX. Then we count off again and start and of course the order of passes will change as a result of the count. Once we mastered the first level, we added a level of difficulty. First, you have to exit the circle after passing by running around a cone before you can receive your next pass, using a different cone each time. Second, you have to add a SSH every time you exit the circle around a cone. Finally, you have to execute a clap Merkin every time you exit the circle around a cone. The possibilities are endless, but our efforts ended with clap Merkins this morning. As for the exercises performed within the game, we hit vertical jumps, seal jacks, SSHs, clap Merkins, star jumps, split jumps, plank jacks, forward and reverse hops, and lateral hops. Fun stuff.
4 position planks to close things out: back plank, T stand planks each side, and regular front plank…45 seconds each.
Mosey back to the Gipper for countorama, nameorama, announcements and Einstein prayed us out. Shooter has the Q next Wednesday.
Moleskin
Welcome Captain Sparkles to the Gipper. Glad to have you.
Convergence this Saturday, June 10th, 0800-0900 Audubon Park. You do not want to miss this beatdown which will be lead by OBT and DREDD, F3’s Founding Fathers. We will be joining F3 NOLA and F3 Houston.
