AO: The Main Event

When: 01/06/2021

PAX:

Number of Pax: 9

Pax Names: Denari, Mr. Burns, My Buddy, Ripstik, Slick Back, Sloan, Smails, Terps,

Number of FNGS: 0

FNG Names:

QIC: Beaker


The BackBlast:

Just 9 brave PAX prepping for training camp this spring with agility drills. It only takes 9 to field a team!

Warmup:

  1. Yoga routine for 10 minutes – got a good, deep stretch in
  2. light agility work on the tennis courts. Short sprints, side shuffles, back pedals and step overs following the alleys, net, service line and baseline

Agility Work – Lined up 5 coupons in a row, spaced a few feet apart, and split into 2 teams. Each team competed in the races listed below

  1. Weave side-to-side then sprint 20 yards (4 times each)
  2. Side step over coupons then sprint 20 yards (4 times each)
  3. Weave forward and backward then sprint 20 yards (4 times each)
  4. lateral plyometric jumps weaving through coupons then sprint 20 yards (4 times each)
  5. High knees over coupons then sprint 20 yards (4 times each)

Results: Team 2 tied Team 1 at 3-3 (last race was worth double). Prize: Free coffee for everyone after Fridays workout!

Ab Work – circle up so each person has a coupon. Exercise sets were 30 sec all you can rep followed by 15 sec of rest

  1. V crunch while sitting on the coupon (3 sets)
  2. Bird/Dog knee touch (2 sets per side, 4 total)
  3. plyo plank (3 sets)
  4. forward plank, side plank, side plank (1 set for each, 3 total)

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