AO: Eagles Landing

When: 09/17/2021

PAX:

Number of Pax: 7

Pax Names: Alliance, Kipling, Madoff, Rancid, Sheriff, TotalRecall, Waddle,

Number of FNGS: 0

FNG Names:

QIC: Waddle


The BackBlast:

7 PAX looking to move assembled in the gloom.

Dynamic Warmup

  • High knee hug/hamstring walk
  • Jogging quad
  • Lunge with a twist/lean back
  • Spiderman touch the sky
  • Inchworm
  • Side lunge xover
  • 5 deep squats into 5 squat jumps
  • 3 broad jumps into 3 continuous jumps

PreThangs

  • Hop Tabata: forward/back, side to side, right foot f/b, left foot f/b, rf s2s, lf s2s, in in out out, x over.
  • Futile fence: 1, 2 ,3 step x 10
  • Skips: A, B, high x 15m 2 sets
  • Carioca across field flip halfway with backpedal stride back
  • Shuffle across flip halfway with backpedal stride back
  • Bound across field and back
  • Straight leg bound across and back

The Thang

  • Box drill: starting right and left x 90 sec
  • X drill: start right and left x 90 sec
  • 2 minute drill: running to top of the goal box forward then back pedal back for 2 minutes, then forward updown backpedal 2 minutes, and forward turn updown at each end 2 minutes with 1 minute planks between each

Mary

  • Back plank x 45 sec
  • Windshield wipers x 20 ic
  • Superman swimmers x 10 ic
  • American Hammer x 20 ic

CoT: it was my farewell Q before surgery and I expressed my hope to come back a better stronger HIM more freed to lead.

 

Leave a Comment

F3 Chicago